A. GENERAL (6:00)
EMOM 6
Odd- 45 sec Shuttle Runs
Even- 5 Inchworms + 5 Burpees

B. MOBILITY/ACTIVATION( 3:00)
2 sets
30s/30s Lat Stretch against rig
10 Band Wide Face pulls

C1. SPECIFIC (8:00)
3-5 Behind the Neck Snatch grip push press
3-5 Snatch Grip Behind the neck Push Jerk / Split Jerk
5 Empty Bar Overhead Squat
Ramp up Overhead squats
3 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 75-80%

C2. SPECIFIC (8:00)
Power Snatch
3-5 Snatch Grip Romanian Deadlifts
3-5 Snatch Grip Romanian Deadlift into Muscle snatch
3-5 Hang Power Snatch, focus on pulling the bar into the hips
3-5 Power Snatch
Ramp up to workout weight in 3 sets
----
Toes to Bar
5-7 Beat Swings
5-7 Swinging Leg raises / Knee Tucks
5-7 Toes to Bar

5 rounds for time
10 Power Snatch @ 135/95 lbs
15 Toes to Bar

Score: Time
TC: 12 min
KG: 60/45, 9/6, Beg: 25/15, Int 52/35

Scaling Options
Beginner
8 Power Snatch @ 55/35 lbs
10 Swinging Knee Raises

Intermediate L1
10 Power Snatch @ 115/75 lbs
15 Swinging Leg Raises

Intermediate L2
10 Power Snatch @ 115/75 lbs
5-10 Toes to Bar

3-5 sets
6 Seated Band Row, heavy band
12 Behind the neck Band pull downs

Goak: Upper Body Pull accessory