-Warm Up-



10 shoulder openers

5 cuban press

5 elbow to instep + rotation

5 V-Ups



Snatch Warm Up


Part 1


5 Snatch Grip RDL

5 Behind the neck snatch grip press

5 snatch balance


Part 2


1 x through


3 muscle snatch

3 hang power snatch

3 hang squat snatches




-Strength-



Snatch Complex


EMOTM 8


Snatch Grip Deadlift
Snatch High Pull

(from the floor)
Power Snatch

(From the floor)



-WOD-


AmRaP 9


Power Snatch 115/75

Over head squat 115/75

Toe 2 Bar


1 power snatch , 1 OHS, 1 T2B

2 power snatch , 2 OHS , 2 T2B

3 ... 3... 3....

Etc