Strength
1) Snatch technique work
2) Hang Snatch + OHS (1 complex EMOM 12 minutes)
1 snatch starting from top of knee/hang, return to standing, then 1 OHS. Ascend weight if form is good.
Conditioning
For total reps, with a running clock:
0:00-3:00, AMRAP of:
5 Box Jump (24/20)
5 Ground to Overhead* (115/75)
3:00-4:00, REST
4:00-5:30, AMRAP of:
KB Snatch (53/35) (scale: KB clean & push press)
5:30-6:30, REST
6:30-9:30, AMRAP of:
5 Box Jump (24/20)
5 Ground to Overhead (115/75)
*G2O may be performed as a snatch or clean & jerk/push press. Scale to DB clean & push press or single-arm DB snatch*