Warm up

PVC Warm Ups

With an empty barbell

10 Muscle Snatch / Snatch Grip Press / Overhead Squat / Snatch Balance / ZOTS Press

Strength

Hang Power Snatch 5 sets of 3 @ 70%

Advanced

Snatch Grip Deadlift + Low Hang Squat Snatch 5 sets of 1+1 @ 70%

Back Squat 3 sets of 8 @ 65%

Metcon

EMOM 14

7 Pull-ups

11 Box Jumps 24/20