Warm-up
10 Snatch Grip Deadlift
10 Behind the neck snatch grip strict press
10 DB Uneven Push Up
300M Run
10 Snatch Grip High Pull
10 Behind the neck push press
10 DB Uneven Burpees
200M Run
10 Muscle Snatch
10 Drop Snatch Landing in Quarter Squat
10 Alternating DB Snatch
100M Run
Mobility
Hamstring & Calf
Rolling and Stretching
Strength
E2MOM12
2-Position Power Snatch
1. Mid-hang
2. Floor
WOD
30 Deadlifts 225|155
600m Run
30 Alternating SA Devils Press 50|35
600m Run
Level 3- 205|135
Level 2- 185|115, 40|25
Level 1- 135|95, 30|15
ADV – 275|185, 70|50
Extra Work – Conditioning
AMRAP 40*
30|20 Cal Assault Bike
20|15 Cal Row
10 Burpees
*short on time – scale to 20 minutes or 20|15, 15|10, 5