SNATCH DRILLS Snatch Sotts Press 5 x 3 Hang Snatch High Pull 4 x 3 High Hang Pause Squat Snatch 3 x 3 SNATCH COMPLEX Power Snatch+OHS+Squat Snatch AMRAP 15 up to 75% of 1RM CONDITIONING 4RFT 35 Air Squats 5 Ring Muscle Ups 7 Hang Power Cleans (135/95)

STRICT PRESS 15min to build to a heavy set of 5 1 set every 3min = 5 sets CONDITIONING 21-15-9 KBS (AHAP) Box Jumps Sit Ups  

WARM UP 3 Rounds not for time 5 Push Ups 10 Sit Ups 5 Air Squats 10 Bar Kips CONDITIONING AMRAP 20 w/partner 15 Wallball 10 Deadlifts (225/145) 5 T2B  

POWER CLEAN COMPLEX Clean Pull + Hang Power Clean + Power Clean Every 90sec for 6min (5 sets) work up to 50-55% POWER CLEAN 10min to establish 1RM for the day CONDITIONING AMRAP 7 (ascending by 2 cleans) 2-4-6-8… Power Clean (165/110) 30 Double Unders

BACK SQUAT 10-8-6-4-2 70-75-80-85-90% of 1RM CONDITIONING AMRAP 10 w/partner 7 Thrusters (75/55) 6 Pull Ups 5 Burpees

POWER SNATCH COMPLEX Snatch Grip Dead + Hang P. Snatch + Power Snatch E90sec for 15min work to heaviest complex CONDITIONING 5RFT 400m Run 15 Power Snatch (75/55)

CONDITIONING 3RFT 600m Run 21 T2B 15 Hang Power Snatch (95/65)

STRENGTH Power Snatch 15min to est. 2RM for the day CONDITIONING  4 RFT 10 Clean & Jerk (135/95) E80 Lap 2 Rope Climbs E80 Lap 20 Air Squats

CONDITIONING 4 Rounds 21 Wallballs 18 Burpees 15 Boxjumps 12 Squat Snatches (95/65) ATHLETES COURSE 4 Rounds 21 Air Squats 18 Burpees 15 Boxjumps 12 Power Cleans

BENCH PRESS E2M for 16min (8 sets) 3 reps @ 75% of 1RM CONDITIONING AMRAP 12 7 Hang Power Clean (135/85) 7 C2B Pull Ups 7 HRPU