Snatch
Warm Up
1 min Row
30 sec DU
1 min Row
30 Sec DU
Mobility
World Greatest Stretch
30 sec per side
Snatch pre work
5 Snatch high pull
5 Muscle Snatch
5 OHS
5 Snatch
Strength
Snatch
EMOM 3 min
3 TNG @ 65%
Rest 1 min
EMOM 3 min
2 TNG @ 70%
Rest 1 min
EMOM 6 min
1 @ 80%
Workout
RX
AMRAP 12 min
8 TTB
8 Alt DB Clean and Jerk 1 x 22.5/15 kg
15/12 Cal on C2 or 12/10 Cal Echo
SC
DB – 15/12.5
Fit
DB – 10/7
Goal: Strength Endurance
Extras
Gymnastics
10 Rounds
3 Deficit Kipping HSPU
30 Sec Bike
Conditioning
5 Rounds
1 min Run @ slow
1 min Run @ med
1 min Run @ fast
2 min recover
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