Weightlifting
Barbell warm-up, then 15 Min. for Snatch Technique & Practice
Scaled athletes: Coach-led Power/Squat Snatch movement review & practice
Rx athletes: On-own warm-up Squat Snatch, practice cycling reps at WOD working weight, if desired build up to a heavier weight you can cycle for 2-3 reps
Conditioning
“Dozens”
AMRAP 12′
12 Thrusters (95/65)
12 Box Jumps
12 Squat Snatches (95/65)
12 Chest to Bar Pull-Ups
Scaled:
65/45
Power Snatch
Regular Pull-Ups / Ring Rows
Cool-Down
Spend 5 minutes foam-rolling tight/sore areas