Prep
2 Sets
Seated scapular arm drag on wall x 5 reps
Squat twist and Reach x 5 reps per side
Snatch Grip RDL x 5 reps
Snatch Grip Can opener x 5 reps

Essentials
A.
6 Sets
Hang Power Snatch x 3 reps
Weight should stay light to work on mechanics and speed of barbell
On the 2 min Marks

B.
10min emom
Front Squat x 1 rep
*For the first 5 sets the weight on the squat should build from a light/ moderate to what feels heavy for the day. For the last 5 sets the weight should stay at that same heavy across those sets.

C.
For time:
Thruster x 21 reps
Power Snatch x 15 reps
Overhead Squat x 9 reps

Fitness
A.
6 Sets
Power snatch + squat snatch
72%,77%,82%,82%,82%,72%
On the 2 min Marks

B.
10min emom
Front Squat x 1 rep
*For the first 5 sets the weight on the squat should build from a light/ moderate to what feels heavy for the day. For the last 5 sets the weight should stay at that same heavy across those sets.

C.
For time:
Thruster x 21 reps 95/65
Power Snatch x 15 reps 95/65
Overhead Squat x 9 reps 95/65
*6min cap*