Warm-Up
3 x 20 Jumping Jacks, 5 PVC Pass Thru/Dislocate, 10 PVC OHS+Sotts Press, 10 Lunge & Twist in Place

Basics Group

Prep Sets:
4 x 1 Hang Snatch Extension + 1 Hang Snatch Hi-Pull + 1 Hang Power Snatch
– first set with just the bar
Work Sets:
8 x 1 Hang Snatch (sub max effort, may power snatch or pull into the squat)

Intermediate/Advanced Groups

Prep Sets:
2 x 3 Hang Power Snatch Hi-Pull + 2 Hang Power Snatch + 1 Snatch Balance
– first set with light weight, second with moderate weight
Work Sets:
3 x 2 Snatch @ 50-70% of max (touch-n-go doubles); then,
4 x 1 Snatch @ 75-90%

Met-Con
4 Rounds for time of
12 Single Arm DB Thrusters (Rt Arm), 12 Single Arm DB Thrusters (Lf Arm), 12 Russian Twist (O&B=1) w/ plate, & 8 K2E