Warm-up
3 sets
:20 Bar Hang
5 ME Vertical Jumps
10 Wall Slides
then…
Snatch Naked Bar Complex x 2
5 Snatch DL
5 Hang High Pull
5 Hang Power Snatch
5 OHS
5 Squat Snatch
Weightlifting
Snatch (Snatch Pull + Snatch)
E2MOM for 8 sets
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
Snatch Pull (3×3)
E2MOM at 105% of 1RM Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
12 ALT DB Snatch (50/35)
20 Goblet Squats
