A. GENERAL (6:00)
Amrap 6
3 Shuttle Runs
25' Burpee Broad Jumps
25' Spiderman lunge

B. MOBILITY / ACTIVATION (2:00)
20 Band / PVC Pass Throughs
10 Band / PVC Overhead Squat with a pause

C. SPECIFIC (10:00)
Snatch Drills, Focus on pulling the bar to the hip in second pull
3-6 Snatch Scoops
2 x 3-6 Tempo Hang Snatch
3-6 Tempo Snatch
---
Ramp up in sets of 1

C2. SPECIFIC (8:00)
C2B Pull ups
2 x 3-5 Beat Swings
2 x 3 Kip Swings
3-5 Pull ups / Seated Ring Pull ups
2-3 C2B Pull ups
---
Renegade Rows
6 Plank Bird Dogs
3-6 Push ups / On Knees
3 Renegade Rows (1 push up + 2 DB Rows = 1)

For time or as far as possible in 13 minutes of:

4-8-10-12-10-8-4
Chest to Bar Pull ups
Dumbbell Renegade Rows @ 35/25 lbs x 2

Score: Time
TC: 13 min
KG: 15/11, Beg N/A, Int 11/7.5

Scaling Options
Beginner
2-4-6-8-10-8-6-4-2
Seated ring or Bar Pull ups
Push ups on knees + Shoulder taps

Intermediate L1
4-8-10-12-10-8-6-4
Band Assisted Pull ups
DB Renegade Rows @ 25/15 lbs x 2

Intermediate L2
4-8-10-12-10-8-6-4
Pull ups
DB Renegade Rows @ 25/15 lbs x 2

Low Hang Snatch High pull
4 x 2 @ 85%

Goal: Snatch Accessory