A. GENERAL (8:00)
EMOM 4
odd- Machine 45 seconds
even- Plate ground to overhead

EMOM 4
odd- Machine 45 seconds
even- Seated around the world

B. MOBILITY / ACTIVATION (3:00)
2 sets
10 total Bridge + Reach
10 Alternating Scorpion stretch

C. SPECIFIC
Snatch cycling
5 Hang muscle snatch
5 Muscle snatch, pause at top, focus on bar return, meet at above the knees
5 Power Snatch, Pause at top, call reps from the top
Load up bar to workout weight
---
Test round
4 Power Snatch
4 Burpee over bar

4 x 4 minutes on, 1 min of. Alternate between amrap 1 & 2

1. Amrap 4
Machine, Max Cals

2. Amrap 4
7 Power Snatch @ 95/65
7 Burpee over bar

RX + 135/95 lbs

Score: Total Cals + Total Rounds & Reps
TC: 19 minutes
KG: 43/30, Beg: 20/15, Int: 35/25, RX+ 60/43

Scaling Options
Beginner
Amrap 1 = As Written
Amrap 2:
5 Power Snatches @ 45/35lbs
5 Burpee step over bar

Intermediate
Amrap 1 = As Written
Amrap 2:
7 Power Snatch @ 75/55 lbs
7 Burpee over bar

Bulgarian Split Squat
5 x 3/3 @ Heavy

Goal: Lower body unilateral strength & Stability