FITNESS
A. 3 position power snatch (floor, below-the-knee, above-the-knee)
4×2; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Reset between reps – not touch-and-go.

Record weight lifted.

B. 5 rounds:
10 DB front squats
12 DB shoulder-to-overhead
14 reverse lunges, alternating

Training notes:
•Use the same weights on DBs for both movements.
•15 minute cap.

Record time.

PERFORMANCE
A. Floating power snatch
4×3; Building; Rest 90s

Training notes:
•https://youtu.be/G2t581mJbnM

Record weight lifted.

B. 4 rounds:
13 goblet squats (70/53)
13 shoulder-to-overhead (135/95)
-Into
5 rounds:
7 goblet squats (70/53)
7 shoulder-to-overhead (185/125)

Training notes:
•15 minute cap.
•Shoulder-to-overhead weight should be challenging but not insurmountable. Adjust accordingly.

Record time.