Athlete Development/ Fitness
A. Hang Snatch Technique Work
Sport
A. Hang Snatch + Overhead Squat (1+1) – Work up to a Heavy Single

+

EMOM x 15 Min
Min 1- 8 DB Snatch/ Arm
Min 2- 10 Pull Ups or 10 Jumping Pull Ups
Min 3- Row 10 Cal Male/ 7 Cal Female
Competitor

A. Push Jerk 2, 2, 2, 2, 2
+
10 Min  AMRAP
1 Muscle Up
1 Wall Walk
Row 200M
*Increase the MU and WW by 1 Rep every round
Weightlifting 
High-Hang Snatch- Heavy 1, 95% (of heavy 1)x1, 90%x1
Hang Clean- Heavy 1, 95% (of heavy 1) x1, 90%x1
Front Squat- 5×5