B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
C.Specific @ working weight
3 Snatch First Pull
5 box jumps
3 Snatch high pulls
5 box jumps
3 OHS
5 box jumps
3 Tempo Squat Snatch
KG:22.5/15
Score: Rounds + reps
Intermediate
Amrap 16 minutes
50 DB Step-ups @35/25 lbs
75 Double-unders
15 TTB or 30 Toes to eye level
50 DB Cleans @35/25 lbs
75 Double unders
15 TTB or 30 Toes to eye level
COMP
As written*
*50 GHD for 30 TTB
Hold every rep for 2 sec with arms extended
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2 Squat snatch @65-75%
Score: Heaviest set
Scaling options
Beginner
EMOM 10
1 Snatch + 2 OH Squats @Moderate
Intermediate
As written
COMP
EMOM 10
6/4 Cal Ski
2 Snatch @65%