- RX -
EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
- Build in load across the 10:00.

- INTERMEDIATE -
Same as RX'd

- BEGINNER -
EMOM 10:
1 power snatch
1 hang power snatch
2 overhead squats
- Build in load across the 10:00.

2 rounds:
:30 alternating back rack lunges with PVC
:30 burpees
:30 PVC overhead squats
:30 burpees
:30 PVC good mornings
:30 burpees
:30 PVC pass throughs

Pre-workout:
Every :30 for 5:00:
3 behind the neck snatch grip push presses

2 sets:
1:00 T-spine foam roll
:30 band pull-aparts

10 sets of :40 of work/:20 of rest for reps:
1 single-arm DB muscle snatch
1 single-arm DB power snatch
1 single-arm DB hang power snatch
1 single-arm DB hang squat snatch
1 single-arm DB squat snatch
Max-rep single-arm DB overhead lunge in the remaining time
- Alternating arms each round.