Banded Shoulders and glutes
-into 3 sets:

• 5 Snatch Grip Deadlifts
• 5 Muscle Snatch
• 5 Snatch Push Press
• 5 Overhead Squats
• 5 Squat Snatch

STRENGTH
Every 1:30 for 5 sets:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)

-into 3 sets for quality:
3 Overhead Squats (@75% of 1RM Snatch)
* Rest as needed between sets *

WORKOUT PREP

• 1 set:
• 5 Single Arm Overhead Walking Lunge (left)
• 10 Double Unders
• 5 Single Arm Overhead Walking Lunge (right)
• 10 Double Unders

FIRE
5:00 AMRAP:
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (15/10)
(score is total distance lunged)
-rest 2 minutes –
5:00 AMRAP
Repeat

WATER
100 DU
10/7.5kg

EARTH
200 Single
Own weight