Warm Up
3 Rounds
200m Run
8 Unweighted Box Step Ups (May use light weight if weight is wanted)
3 Empty Bar Snatch Grip High Pulls (Scarecrow, using lats the keep bar close to body, elbows high)

Then :10 after snatch review
3 Tall Muscle Snatch (straight legs, going through a high pull / elbows do not drop, squeeze shoulders up
and back in turn over, punch up w/ active shoulders at the top of lift)
1 Pause OHS (2 seconds at the bottom)
3 Snatch from Power Position (Shoulder behind bar, vertical torso, push knees out to bend, Triple
Extension)
1 Pause OHS
3 Hang Snatches (Hinge hips back, shoulders over bar, reinforce close bar/ brush thighs with bar, passing
through POW POS)
1 Pause OHS
3 Snatches

Workout :30
AMRAP 20 Minutes
300m Run
10 DB Box Step Ups 50s/35s to 20’ Box
3 Snatches 60-70% of 1 RM (Power or Squat)
Target Score: 5 Rounds


:55 Cool Down
Pigeon Pose
Childs Pose