Warmup

Speed Ladder

Skill
25 Minutes
All Levels
Barbell Snatch Progression

L3/4 – once through with empty bar, then ascending sets of :
3 Power Snatch (from floor)
3 Behind the Neck Jerk (Snatch Grip)

L2 – start with pvc or empty bar depending on ability, then:
Practice Above the Knee Hang Power Snatch

L0/1 – practice progression with pvc

Conditioning
“Step Forward”

8 minutes AMRAP
Levels 3/4
6 Overhead Squats
12 Box Jumps (24/20)

L4 – 115/85
L3 – 95/65

Level 2
3 Single Kettlebell OHS R/L
12 Box Jumps

Levels 0/1
6 Goblet Squats
6 Box Jumps
6 Broad Jumps