Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups

Lift
15 Minutes

Levels 2-4
Snatch Progression

Then,
10 minutes E2MOM (5 Sets)

2 x [Snatch Pull + Hang Snatch + Snatch] at 85% of 1RM Snatch

L3/4 – squat snatch
L2 – power snatch if necessary

Level 0/1

5 Sets
1/2 Getup (up to standing)
3x (same hand)
1 Swing
1 Clean
1 Squat
1 Press
1/2 Getup (down to supine)
Switch hands and repeat

Conditioning

“Haystack’s Bite”
20 Minutes AMRAP

Levels 3/4
20 Minutes AMRAP
3, 6, 9, 12, 15, 18…
Snatch
Lateral Hop Burpees over the Bar

L4 – 95/65
L3 – 75/55

Level 2

3, 6, 9, 12, 15, 18…
Single Kettlebell Snatch (or Clean and Push Press)
Burpees

L2 – split the snatch reps roughly in half and switch hands in the middle of the set

Level 0/1

10 Swings
10 Burpees
10 Ring Rows