Warm up: 10 minutes

• 1:00 Row
• 30 Seconds HS Hold + 10 Shoulder Taps
• 1:00 Row
• 20 Alt Walking Lunges
• 1:00 Row
• 20 PVC Pass Throughs
• then
• Specific warm up: (empty BB)
  • 10 OH Squats
  • 10 Snatch Pulls
    • 5 Sets:
      • 1 Low hang Power Snatch
      • 1 Low Hang squat snatch
    • 5 Sets:
      • 1 Low hang Power Snatch
      • 1 Hang Squat Snatch

Strength/Skill: Snatch

• Squat Snatch 1×2 at 50% 1RM
• Squat Snatch 1×2 at 60% 1RM
• Squat Snatch 1×2 at 65% 1RM
• Squat Snatch 1×2 at 70% 1RM
• Squat Snatch 1×2 at 75% 1RM
  • Rest as needed between sets.

Then

• Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set.
• Rest as needed between sets.
• 75% 1RM or above.

METCON: For time:

• Row, 500 m
• Double Dumbbell Walking Lunge, 50/35 lbs, 100 ft
• 21 Strict Handstand Push-ups
• Row, 500 m Double Dumbbell Walking Lunge, 50/35 lbs, 100 ft
• 15 Strict Handstand Push-ups
• Row, 500 m Double Dumbbell Walking Lunge, 50/35 lbs, 100 ft
• 9 Strict Handstand Push-ups

Times should be anywhere around 10 to 18 minutes. Scaling Options: Scale DB weight in order to keep the lunge unbroken or no more than 2 sets. Scale to kipping HSPU or double DB push press, a good sub could also be 42-30-18 Push Ups.