WARM UP

SNATCH COMPLEX

10 complexes on 1:30, 1 X [ 1 Snatch High Pull + 1 Power Snatch + 1 Low Hang Squat Snatch]

“PLAY BALL”

3 rounds for time, 15 min Time Cap

• 10 Power Snatches RX 115/85 Scaled 95/65
• 20 Box Jump Overs (24″/20″)
• 30 wallballs 20/14

***Additional Work***

SQUATS

6 sets on 2:30, 3 front squats 6 back squats, start at 60-65% of 1RM front squat and build

RING MUSCLE UP CONDITIONING

10 rounds for time

• 200m run
• 3 Ring Muscle Ups

Grunt Work Intervals

3 rounds for time

• 100ft Handstand Walk
• 30 GHD Sit-Ups
• 50ft Barbell Front Rack Walking Lunge 135/95