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Warm Up –
Coach’s Choice – Dynamics/Shoulder/Hip Prep

Barbell Warm Up –
5 Dip + Shrug
5 Snatch High Pull (position 1)
5 Muscle Snatches
5 Overhead Squats (32×1 Tempo)
3 Power Snatch + OHS (position 1)
3 Snatch (Position 2)

Skill/Strength –
Choose one of the following
Beginner – Hang Power Snatch + Overhead Squat
Intermediate/Advanced – Hang Snatch

3×3 70% 1RM
2×2 80% 1RM
3×1 90%+ 1RM

*Rest 1:00 between sets

MetCon –
“Sizzleburn”
3 Rounds for time:
10 Hang Power Snatches (95/65lbs)
15 Toes to Bar
400m Run

Cool Down –
10-15 Active Leg Lowers
10 Calf Raises + 0:30 2-way calf stretch