| (23:00 Running Clock) SNATCH TECHNIQUE |
| (0-6:00) Overhead Squat (every: 1:30 FOR 6:00) (4 sets) |
| ROUND 1: 5 @ 55% |
| ROUND 2: 5 @ 60% |
| ROUND 3: 3 @ 70% |
| ROUND 4: 3 @ 79% |
|
| (6:00 – 8:00) REST & PREP FOR SNATCH |
| (8:00 – 17:00) SNATCH EMOM 9 (RX: Power or Squat — ADV: Squat) |
| MIN 1, 2, 3) 2 @ 67% |
| MIN 4, 5, 6) 1 @ 70% |
| MIN 7, 8, 9) 1 @ 74% |
| *All reps should be singles |
| (17:00 – 23:00) Every 2:00 x 3 (6:00) Snatch Pull |
| 3×4 @ 96% Snatch Pull |
|
| METCON: (15:00) |
| 100 Double Under (Scale: 100 Singles) |
| 400 M Run |
| 30 Alternating Double DB Step Back Lunge (RX: 35/25) (Adv: 50/35) (15 ea leg) (Rack Any Way) |
| 400 M Run |
| 100 Double Under (Scale: 100 Singles) |
|
| OPTIONAL WORK: |
| 30:00 Z2 Bike or Row |
