3 rounds:

10 Snatch Drop to power at parallel

10 Jumping good mornings

Work up to 60% of 1RM POWER SNATCH


1) Starting at 60% of 1RM Power Snatch and adding weight every round, drop weight 10-20 pounds after first miss and finish the EMOM:

5 Touch and Go Power Snatches every 90 seconds for 6 minutes (5 total sets)

Rest 1 minute

2) ME Hang Power Snatches at 80% of 5RM

Strength and Skill:

3A) BS: 60x5, 70x5x3 sets, rest 90 sec

3B) 4x45 sec ME Toe-to-bar, rest 90 sec


4) 12 minute AMRAP:

Run 1 mile

ME Muscle-ups or Pull-up/Dip Combo (3 pull-ups + 3 Dips or push-ups)

Extra work:

1A) Press 5x5, AHAP

1B) Good Mornings 4x8 (light to medium heavy)

2) 4x1:00 Hollow hold, rest 2:00