Amateur

Snatch Warm Up
2x Through
(5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Up
3x Max Reps

Collegiate

We are finishing week 3 in and missed reps will start to add up and start negating our ability. But if you do miss a rep, make sure you count it.

Front Squat
1×4 70%, 4×4 80%

Power Snatch
1×4 70%, 1×4 75%, 2×4 80%

Conditioning

12 Minute AMRAP
Sandbag Shuttle  (5yd • 10yd • 15yd • 20yd)
Rotational Small – 10