A. Snatch skill work:
1. Snatch segment pull: floor-below knee-thigh-hip (pockets) + finish (VERTICAL TORSO)
2. Hang snatch: pockets (vertical torso)- up shrug- scarecrow-muscle snatch+ snatch progressions
B. EMOM x 12 min. adding weight every 3 min.
1 snatch segment pull. (pause at below knee- midthigh- hip+ finish) + 1 snatch from hang
min 1-3: light weight
min 4-6: mod weight
min 7-9: mod heavy
min 10-12: heavy
C. GHD situp skill work: situp from a parallel to ground position to extended- if capable.
then perform 2-3 rounds per person of 10-25 reps per set depending on ability level.