1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch
1-1-1-1-1

After warming up, take 5 sets to find your max weight for the complex for today.

Complex today that is going to be focusing primarily on the pull off the floor. Our limiting factor will still likely be the full snatch but the goal is to create consistency with the first and second pull. Focus on quality reps that leave you more confident then when you came in the gym. Goal should be no failed sets but consistency with your lifts.

Then –

SQT
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Run, 200m
Goal: Sub 6 mins

We did this last summer so if you would like to do a little retest this is a great workout in the shorter time domain for it. The ground-to-overhead should be light and something you can do unbroken with quick barbell cycling while you are fresh at a minimum. Push the pace on the run as this is where you will make up much of your time. Start strong and finish strong! Adjust the loading or distance if needed in order to meet the goal time domain.

Once you complete the 3 rounds, ride the bike or row at a moderate to strong pace till the clock hits 15 mins.

Post Work – Shoulder Accessory
2xs:
:30sec PVC Pass Thrus
:30sec Band Pull Aparts