Warm UP

3 sets of:

• 15 Cal Row
• 15 Prisoner Squats 
• 10m OH Duck Walk (Use Empty Bar In Snatch Grip

3 sets of (with an empty barbell):

• 5 x Snatch Grip DL
• 5 x Snatch High Pull 
• 5 x Snatch Grip Behind the Neck Push Press 
• 5 x Overhead Squat
• 5 x Snatch Balance 

A.

In 10 Mins, Build To A Heavy Snatch Balance Single

B.

For Time: 

• (Build to working weight) 
• 1 Snatch, 1 OH Squat
• 1 Snatch, 2 OH Squats 
• 1 Snatch, 3 OH Squats 
• 1 Snatch, 4 OH Squats 
• 1 Snatch, 5 OH Squats 
• 1 Snatch, 6 OH Squats 
• 1 Snatch, 7 OH Squats 
• 1 Snatch, 8 OH Squats 
• 1 Snatch, 9 OH Squats 
• 1 Snatch, 10 OH Squats 

Each Set of OH Squats MUST be unbroken

Aim for 70% of 1RM

C.

4 Sets: 

• 5 Back Squats @ Heavier thank last week
• 20m DB Walking Lunges (22.5/15kg)
• Rest 2 Mins

D.

12 min EMOM

• 10 Single Arm Alt DB Snatches (30/22.5kg)
• Max Box Jumps (go hard) 
• Rest