Warm-up
2 Rounds
:45 Work/:15 Rest and Rotate
-Jump Rope Alternating Singles*
-Behind the neck snatch grip push press
-Jump Rope High Knees
-Muscle Snatch from each position
*Round Two Double Unders or attempts
Mobility
Banded Shoulder Stretching
Strength
EMOM12
Squat Snatch
1. High Hang
2. Mid-Hang
3. Floor
-If newer to the Snatch perform one lift at each position every minute or every other minute. If well versed, perform 1 high hang the first minute, 1 mid-hang the second minute and 1 from the floor the third minute. Focus on technique & climb in weight where able.
WOD
100 Double Unders
25 Toes to Bar
30 Overhead Squats 135|95
25 Toes to Bar
100 Double Unders
Level 3-115|75
Level 2 – 95|55, 50 Double Unders
Level 1 – 75|35, 150 Singles, abmat sit-ups
ADV- Rest 5 Minutes and repeat
Extra Work – Active Recovery
Row
3×500
4×400
5×300
1 minute rest between all efforts