Prep
Row / run x 3 min
-then-
3 Sets
Snatch Lift off to Knee x 5 reps
Behind Neck Snatch Push Press x 5 reps
Behind the Neck Snatch Push Jerk x 5 reps
Hang Power Snatch x 5 reps
Hang Squat Snatch x 5 reps
*Stick / PVC / Empty Barbell

At Home
A.
16min Emom
1.Hang Power Snatch from above the knee x 7 reps
2.Hang power Snatch from the knee x 7 reps
3.Hang Power Snatch from below the knee x 7 reps
4. Overhead Squat x 7 reps
*Stick / PVC / Barbell

B.
2 Rounds For Time:
Vertical Jump to 6in Target x 18 reps
squat x 36 reps
step back Lunges x 18 reps
No Push Up Burpee x 12 reps
Overhead Squat x 18 reps stick / PVC/ Empty Barbell
Step Back Lunge x 18 reps

At the Gym
A.
8 sets
Power Snatch + Squat Snatch
Rest 15 sec between reps
On the 2 min Marks
*build in weight on each set. Start at a light almost warm up weight and build so the last set is moderate and nowhere near heavy

B.
2 Rounds For Time:
Hang Power Clean x 18 reps
Front squat x 18 reps
Front Rack step back Lunges x 8 reps
Hang Power Snatch x 12 reps
Overhead Squat x 12 reps
Overhead Step Back Lunge x 8 reps
*115/75