Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
6 Muscle Snatch
6 Power Snatch to Overhead Squat
6 Squat Snatch

-Into-
2 Rounds
1 Minute of Burpees
1 Minute of Air Squats

Strength

Front Squat

EMOM X 10 Sets X 5 Reps @ 50% 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

7 Rounds ~ For Time

COMPETITIVE

5 Squat Snatches (115/80)
15 Burpee Over Bar
Rest 60 Seconds

PERFORMANCE

5 Squat Snatches (95/65)
12 Burpee Over Bar
Rest 60 Seconds

LIFESTYLE

5 Squat Snatches
10 Burpee Over Bar
Rest 60 Seconds