Technique/Strength
Snatch Pull + Snatch (1 complex EMOM for 10 min)
Start light, add weight if form is good. If catching in full squat is difficult, may do power snatch and ride down into OH squat
Conditioning
21-15-9
Ball Slams (M: 25+, W: 15+)
Kettlebell Swings (53/35)
REST 3 minutes then:
9-15-21
Burpees
Sit-ups
Record final finish time, including rest
*New athletes may wish to scale to 15-12-9, 12-9-6, or other rep scheme