B. Mobility
T-spine extension on wall or floor
5 x 10 sec stretch + 5 sec relax
C. Specific
10 Prone W-Y
3 hang power snatch
3 Low hang power snatch (below knee)
3 snatch balance
3 Tempo snatch
30/25 Cal Row
30/20 Ring Dips
Scaling options
Beginner
Amrap 15
20 Cal Row
20 Hand elevated push-ups
Intermediate
Amrap 15
30/25 Cal Row
20/15 Ring Dips or 30/20 feet supported dips
COMP
As written
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Rest 1 min
1 rep = 1 snatch from floor, 1 snatch from low hang & 1 snatch from hang (above knees)
Floor
Low hang
Hang
Score: Weight used across each set
TC: 15mins
Scaling options
Beginner
6 x 3 Hang snatch
Intermediate
As written
COMP
EMOM 10
40 Double unders
3 positions Snatch @RPE 7