TECHNIQUE
Dip Power Snatch
2 x 4 (Empty Bar/Very Light)

Hang (From Knee) Power Snatch
2 x 4 (Very Light)

Slow Pull Power Snatch
3 x 2 (Moderate)
– 3s Pull to Hips, Then Explode

Power Snatch + OHS
Accumulate 8
– Increase weight only after successful lift with good technique

Scaled: OHS As Deep As Possible

METCON
AMRAP 10
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Goal: 6-8 Rounds

RX+ (Have at least 5 BMU):
2-3 BMU
10 Push-ups
15 Air Squats

SCALED
AMRAP 10
5 Ring Rows/Banded Pull-ups
10 Elevated Push-ups
15 Air Squats

ACCESSORIES
4 Rounds
:30 ON / :30 OFF
Hanging L-Sit/Ring Support L-sit