Warm-up
10 of each with barbell
OHS
Drop Snatch
Heaving Snatch
High Hang
Mid Hang
Low Hang
Floor
Double Tap (Chest to Bar right into Toes to Bar)
Oly
EMOM Snatch
Mins 1-4 High Hang
Mins 5-8 Mid Hang
Mins 9-12 Low Hang
Mins 13-16 Floor
*complete 1 snatch pull from the specified position, followed by a snatch from that position. there should be a full pause before starting the snatch pull and then
Start at 75-80% of your max snatch. Adjust as necessary with the change in positions. Ascend in weight as long as it is not at the significant expense of your form
Strength
Back Squat
3-3-3-3 @ 85%
WOD
8 Minute AMRAP
5 Toes to Bar
5 Chest to Bar
5 Bar Muscle-ups
15 Box Jumps
*The bar work is a complex that should be completed unbroken. If you come down off the bar between reps complete 5 burpee box jumps before continuing your set
Regional- 5-4-3
Open 5-3-1- 10 box jumps. shorter complex but hopefully more time to get in more more on the complex with shorter rounds