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 80% 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

“Gochuchang”

40 Minutes E8MOM (5 Rounds)

Levels 3/4

4 Minutes:
400 yd Run
15 Burpees
AMRAP Snatch
Then:
Rest 4 Minutes.

L4 – Men: 75, 95, 115, 135, 155 / Women: 55, 65, 85, 95, 105
L3 – Men: 65, 75, 95, 115, 125 / Women: 45, 55, 65, 75, 85

Level 2

4 Minutes:
400 yd Run
15 Burpees
AMRAP Double Kettlebell Clean and Push Press
Then:
Rest 4 Minutes.

Level 0/1

E8MOM
400 yd Run
10 Burpees
10 Kettlebell Clean and Push Press per arm
Rest until the end of the 8 minute interval.