2:00 Banded Pull Aparts
Then
10 Snatch Grip RDLs
10 Muscle Snatches
20 Lateral Box Step Overs Unweighted
8 Hang Power Snatches
8 Overhead Squats
20 Lateral Box Step Overs Unweighted
6 Behind the Neck Snatch Grip Press
6 Snatch Balance

Strength/skill all light weight or empty bar
1×5 Tall Squat Snatch, empty bar
1×5 Power Position Squat Snatch, Empty Bar
1×3 Hang Squat Snatch, in front of knee
1×5 Tempo Pull Squat Snatches, empty bar or light weight

then, Build to 80% Snatch



WOD
AMRAP 13 Minutes
30 S. DB Box Step Over
5 Squat Snatches @80%
30 S. DB Box Step Over
4 Squat Snatches @80%
30 S. DB Box Step Over
3 Squat Snatches @80%
30 S. DB Box Step Over
2 Squat Snatches @80%
30 S. DB Box Step Over
1 Squat Snatches @80%

Box: 24/20” DB: 50/35lbs

Feel: Muscular Overload

Pacing: Sustain

Target Score: Finish the Round of 30/2.

Firebreather Score: Restart the AMRAP and complete the round of 30/5

Scaling

• S. BSO: Reduce loading before reducing reps. The 30 reps are there to ensure a “break” between heavy snatches
• Snatches: Reduce loading to 70 or 75% if athletes are repeatedly missing. Coaches ensure their 1RM is recent so percentage work is meaningful

Coach Focus: We are looking to tax your athletes legs/pull with the 30 step over buy-in that is before each set of percentage work. It’s the time of the year where athletes need to be able to call upon their strength/skill under duress. If athletes are repeatedly missing, reduce loading on barbell