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

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EMOM x 15 Min
Min 1- 5 DB Snatch/ Arm or 3 Tough Power Snatch (Sport Group)
Min 2- 8-10 Burpees
Min 3- 30 Double Unders or 60 Single Unders
Competitor

A. EMOM x 6 Min: 2-3 Back Squat @ 20X1- 60% of 1RM
B. EMOM x 12 Min
Even- 6-8 Kipping HSPU
Odd- 8-12 Russian KB Swings 32kg/ 24kg
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For Time:
AirDyne 1/2 Mile
Bear Crawl 100ft
AirDyne 1/2 Mile
Bear Crawl 100ft
AirDyne 1/2 Mile
Weightlifting
High-Hang Snatch- Heavy Single, 95% (of HS)x1, 90%x1
High-Hang Clean + Jerk- Heavy Single, 95% (of HS)x1, 90%x1
Front Squat 5×5