A. Snatch Practice: 

4 rounds w/ empty barbell of:

Snatch Push Press x 3

Overhead Squat x 3

Snatch Balance x 3

Muscle Snatch x 3 

Snatch Pull-Unders x 3

B. L3 and L2 

Snatch complex – snatch deadlift, high-hang power snatch, hang snatch, OH squat x 2. 

Ten rounds, go up in weight each round. (25 min)

L1: muscle, power, or full snatch as directed by instructor, 10 x 2. (20 min)

C. “Amanda”

9-7-5 reps for time of muscle-ups and squat snatches 135/95lbs.

*9 min time cap

L3: as prescribed

L2: AMRAP in 75 seconds of muscle-ups (up to 9–if you complete 9 before time is up, move on to snatches)

AMRAP in 75 seconds of snatches (up to 9–if you complete 9 before time is up, move back to muscle-ups, etc.)

AMRAP in 60 seconds of muscle-ups (up to 7)

AMRAP in 60 seconds of snatches (up to 7)

AMRAP in 45 seconds of muscle-ups (up to 5)

AMRAP in 45 seconds of snatches (up to 5)