WARM UP
Move Steadily Through/ on a clock
1:00 Squat Hold
:30 Empty Bar Snatch Grip Press
:30 Pause (1 sec) OHS w/ Empty Bar
:30 Empty Bar Snatch Grip RDLs
1:00 Squat Hold


:10 REVIEW
5 Snatch Grip High Pull (Power Position)
5 Snatch (Power Position)
5 Hang Snatch
5 Full Snatch


:15 STRENGTH
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Snatches (5 second pull)
Drop and reset between reps
Start no heavier than, preferably UNDER, 50% of your 1RM Squat Snatch

:30 WOD
5 Rounds
20 Box Jump Overs 24/20″
20 DB Snatches 50/35 lb
Target Score: 10-13 Minutes
Time Cap 20 Min
:55 COOL DOWN
Double Flat Needle
Seated Straddle