1) WARM-UP:

Stretch

Mobility: Infant Squat x 5, Squat reach x 5 each

2 Rounds: lead by coach

5 x 2 - Position Snatch High Pull

4 x Muscle Snatch

3 x Slow Power Snatch

2) OLYMPIC LIFTING:

Alt. EMOM 6:

3 x 2 - Position Power Snatch with empty barbell

6 x Snatch Balance with empty barbell

—2 min rest—

EMOM 5:

3 x Power Snatch @70%

3) METCON: EMOM 6

*Alternate order of movements each round

20 x Plate Hops @8/4” (Rx+ 12”, scaled step over)

12 x Alt. DB Snatch @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)