Warm-Up:
3 times through of
10 Wrist Circles/direction
10 Shoulder Circles/direction
10 Squats
10 Push-Ups
10 Opposite Supermans (Rt Arm & Lf Leg; Lf Arm & Rt Leg)
5 PVC Dislocates
5 PVC OHS-to-Sotts Press

Basics Group

Prep Sets:
4 x 1 Hang Power Snatch Extension + 1 Snatch Hi-Pull + 1 Hang Power Snatch + 1 OHS
Work Sets:
6 x 1 hang power high pull + 1 hang power snatch/squat snatch

Intermediate/Advanced Groups

Prep Sets:
3 x 1 Pause Power Snatch (3 pauses) + 1 Snatch Balance
Work Sets:
3 x 2 Snatch (doubles, 50-60%); then, 6 x 1 Snatch (singles, 70-80%)

Assistance (All Groups):
Snatch High Pull: 4 x 3 (@80%, or last weight used in the work sets)

Met-Con:
3 x 30 On, 30 Off of
– Push Press (from racks/floor);
– Lateral Vaults;
– Sit-Ups (butterfly);
– Burpees;
– Russian Twist