Mobility:

  • 2 Min. Bow-and-arrow Stretch
  • 2 Min. Pole Squats

Warm-up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms
  • Burgener Warm-up

Skill:
Review Positions #1 (High Hang) & #2 (Low Hang) of Snatch

Workout:
30 Min EMOTM
Odd Minute: 3 Low Hang Squat Snatch w/Pause @ Position 1
Even Minute: 3 Ring Dips & 9 Sit-ups

1 Sec. Pause at Position #1 on the way down to Position 2
Start light and build to AHAP

Scaling:
Power Snatch + Overhead Squat