WARM-UP

1 ROUND

6 Cat Cow

6 Groiners + ½ Split

10 PVC Pass Throughs

10 Snatch Grip BTN Strict Press

Into…

1 ROUND

6 Slow Arm haulers

6 Bootstrappers

10 PVC Cuban Press

10 Power Snatch Balance

Into…

6 Snatch Deadlifts

6 Hang Muscle Snatch

10 V-Ups

10 Scap Pull-Ups + 10 Kip Swings

STRENGTH (ALL) — 5×3 Snatch

Snatch for load:

#1 3 reps

#2 3 reps

#3 3 reps

#4 3 reps

#5 3 reps

WORKOUT (PERFORMANCE)

AMRAP × 10 MINUTES

2-4-6-and so on…

Power Snatch (115/75)

Toes to Bar

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 10 MINUTES

2-4-6-and so on…

Power Snatch (75/55)

Toes to Something

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch

10/10 Seated Single Leg Lifts

10 Seated Double Leg Lifts

-Rest as Needed b/t Sets-