A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch
*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
Immediately followed by…
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep
(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)
B.
RX
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
200m run
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken (75/80% 1RM Squat Snatch)
Scaled
Five rounds for time of:
6 Overhead Squats*
12 Knee To Chest
200m run
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken (55/60% 1RM Squat Snatch)
Basic
Five rounds for time of:
6 Overhead Squats ( Empty Bar)
12 Sit Ups
100m run
