TECHNIQUE
Snatch Contact Drill
(3 Snatch Pull + 1 Snatch)
3 Sets, Empty Bar

Hang Snatch Pull + Hang Snatch
4 x (2+1)

Snatch
Beginner – 5 x 3
Advanced – Build to heavy with good technique, stop once technique breaks down and record weight

*Snatches can be power/squat

METCON
For Time:
4-8-12-16-20-16-12-8-4
Hang DB C&J (22.5/15)
– 3 TTB After Every Round

Time Cap: 15:00
Goal: <13:00
RX+
Goal: <11:00

SCALED
For Time:
4-8-12-16-20-16-12-8-4
Hang DB C&J
– 6 V-ups After Every Round