Warm Up
3 Min AMRAP
10x Samson Lunge
10x 90°-90°-Drill
5x Wallslide
5x Wallsquat
Movement prep.
20/10 x 3
– Snatch 1st Pull
– Hang Power Snatch
– Overheradsquat
Skill
Snatch Complex
(Power)Snatch- Overhead Squat- Hang (Squat)Snatch- (Squat)Snatch
3 Sets, EMOM
5 Sets, every 90 Sec.
7 Min to test 1 rep max
Accessory work
4 Sets, EMOM
10,9,8,7x Snatchgrip Deficit Deadlift
Finisher
1x Barbell Rollout
1,2,3…x Burpee over bar