Warmup: (15 Min.!)

3 Rounds of

-10 stationary Tip Toes

-10 OHS PVC

-Overhead Lunge L.O.G. rotate to each side while back knee touches the floor.

then keep your PVC Pipe for Trainer Snatch Install.

Strength: BENCHMARK 10RM SNATCH (15Min.)

Competition/Fitness: Warmup then choose weight for a 10RM SNATCH PR. Your choice of  Style: Squat or Power. Split Snatch is not acceptable. You may use your last weeks 10 RM Clean as a guideline. 10 RM SNATCH should be somewhere around 70% of your 10RM CLEAN. 1 attempt only,  you cannot Rest the Bar on the floor at anytime!!! By the way resting in a hang position takes away energy so keep moving.

Walk through S.O.P. 10Min.

Competition

Buy In 50 DUBS then

10 Rounds of

5 1-arm KB SNATCH 32/24kg

4 Toes 2 Bar

3 Box Jumps 30″/24″

Buyout 50 DUBS

Score: Time. Time Cap: 15 Min. Switch arms after each Round for the Snatches.

Fitness:

Buy In 25 DUBS or 75 Singles

10 Rounds of

5 1-arm KB SNATCH 24/16kg 

4 Toes 2 Bar

3 Box Jumps 30″/24″

Buyout 25 DUBS or 75Singles

Score: Time. Time Cap: 15 Min. Switch arms after each Round for the Snatches. Scale weights and height of Box as needed. May use Dumbbells. If you get Double Unders take them.