Warm Up
3 Min AMRAP
10x Jumping Jack
10x Plate Ground to Overhead
5x Inchworm
Mobility
2 Rounds
10x 90°-90°-Drill
5x Toes-to-heel Rocks
5x Squat-Pike
5+5x Squat + T-Spine Rotation
Movement prep.
20/10 x 2
– Snatch Grip BTN Press
– Sotts Press
– High Hang Snatch
Skill/Strength
Complex
Overheadsquat – Snatch Balance – Hang Squat Snatch – Squat Snatch
3 Sets, EMOM
5 Sets, every 90 Sec.
3 Sets, E2MOM
Finisher
3 Min AMRAP
1,2,3…x
– Hang Snatch
– Pushup
– Airsquat