A.
Snatch PVC/BB warm up
3 Snatch DL
3 Snatch Pull
3 Muscle Snatch
3 Snatch balance
3 Snatch drop
3 snatch
B.
W/empty BB
2 RDNF
• 5 Hi-Hang Squat Snatch w/ 3” Pause in Hi-Hang (Power Pos.) and Bottom Position
• 5 Hang Squat Snatch w/ 3” Pause in Hang and Bottom Position
• 5 Below Knee Squat Snatch w/ 3” Pause Below knee and Bottom Position
• 5 Squat Snatch w/ 3” Pause Floor and Bottom Position.
C.
“Beep Test”
EMOM for as Long as Possible
7 Thrusters @35/25
7 Pull-Ups
7 Burpees
D. (optional)
6’ EMOM Alternating
30” Hollow Body
30” rest
30” Superman Hold
30” rest