A. Snatch Build up sequence

Every 90s for 16 sets build up in small increments

3 sets
4 hang musclesnatches
3 Hang power snatches
2 OHS

3 sets
3 hang musclesnatches
2 hang PS
1 OHS

5 sets
2 hang PS
1 OHS

5 sets
1 hang snatch
1 OHS

A. 1 Hang Snatch + 1 Snatch + 2 Overhead Squats 5 x 1

1 1 Hang Snatch + 1 Snatch + 2 Overhead Squats
1 1 Hang Snatch + 1 Snatch + 2 Overhead Squats
1 1 Hang Snatch + 1 Snatch + 2 Overhead Squats
1 1 Hang Snatch + 1 Snatch + 2 Overhead Squats
1 1 Hang Snatch + 1 Snatch + 2 Overhead Squats

Start at 70-80%

B. Backsquat

Build up to a heavy set of 3 for the Day in 10 min with very good form!

----> E2MOM FOR 4-6 min do

2-3 sets of 3 reps @ 90-95% of that weight

C. 10 minute EMOM of Alternating Pistols and Kipping Handstand Push-Ups

12-20 Alternating Pistol
8-16 Kipping Handstand Push-Up

A. 1 Pause Snatch + 3 Pause Overhead Squats 6 x 1

1 1 Pause Snatch + 3 Pause Overhead Squats
1 1 Pause Snatch + 3 Pause Overhead Squats
1 1 Pause Snatch + 3 Pause Overhead Squats
1 1 Pause Snatch + 3 Pause Overhead Squats
1 1 Pause Snatch + 3 Pause Overhead Squats
1 1 Pause Snatch + 3 Pause Overhead Squats

Start at second weight after empty bar and and work up by feel but prioritize form!

Pauses are 3s just above floor and 3 s in bottom of OHS

Scale to Overhead reverse lunges for 6 alt. reps after the snatch if OHS mobility is the limiting factor and you cant go down ar least to 90°

B. 10 minute EMOM of Echo Bikes and Hang Power Snatches

Echo Bike
6-10 Hang Power Snatch

Start 1:00 later for the 2nd wave in bigger classes