| Warmup Spend 10:00 going over empty bar snatch technique and warming up to your chosen weight |
| Lift 1 Power snatch+1 Squat snatch You pick the weight, stay there 12:00 for quality–goal would be 8-12 sets of this. |
| Workout 3 rounds, each for time, 3:00 rest in between rounds: 12 overhead squats 12 chest to bar 12 thrusters Weights go 75/55, 95/65, 115/75 Rx+ goes 95/65, 115/75, 135/95 |
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