BARBELL
1) 3 x Snatch Progression (2 sec at each position):
power position > above the knee > mid shin > below the knee > above the knee > mid thigh > power position > full snatch from power position
2) 3 Snatch Deadlift + 2 Hang Snatch High-pull, 1-1-1-1-1
ACCESSORY
Dips, 5×5-10
BODY-WEIGHT ONLY
For time / 13 cap
Row 1000m
Accumulate 3 mins in a plank hold (5 burpees each break)
100 Lunges
WOD
For time / AMRAP 13
21-15-9
T2B
Hang Squat Cleans 95/65 | RX+ 115/80
-then
AMRAP Bar Facing Burpees
*score = total burpees
KICKER
2 mins: Row for cals