Warm Up – 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Squat Hold 2s
6x Alt. Lunge & Twist to 2s hold

Snatch Warm Up

empty bar
A) 3 Tall High Pull + 3 Tall Muscle Snatch + 3 OHS

B) 3 sets: 3 Snatch Grip Push Press + 3 Snatch Balance

C) 3 sets: 1 TNG Snatch Deadlift + 1 High Pull + 1 Power Snatch
w/ 50% Snatch/Light

Snatch Complex

E2:00MOM4 (8 mins)
Work into a heavy complex of one of the below complexes.

Option 1:
1 Snatch DL + 1 Snatch + 1 Hang Snatch

Option 2:
1 Snatch DL + 1 Snatch + 1 Snatch Balance + 1 OHS

*Athletes must perform a Touch n Go/TNG pattern between the DL and Snatch.

*Athletes must hang onto the bar through the entire complex.