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

Snatch Pull + Snatch
2 x (2+1) @ 60%
3 x (1+1) @ 65%

Snatch
7 Singles
Increasing starting from 65%, based on feel, the focus is on maintaining technique as weight increases

METCON
4 Rounds Of
3:00 ON/1:00 OFF

Rounds 1 & 3
11/8 Cal Bike Or 14/11 Cal Row
12 Box Jump Overs
10 Power Snatch (35/25)
Max Burpees

Rounds 2 & 4
12 Burpees
10 Power Snatch
12 Box Jump Overs
Max Cal Bike/Row

RX+
12 High Box Jump Overs
15 Power Snatch

SCALED
9/6 Cal Bike Or 12/9 Cal Row
12 Box Step Overs
10 Hang Power Snatch (20/15)
Max Burpees

10 Burpees
10 Hang Power Snatch
12 Box Step Overs
Max Cal Bike/Row