PART 1

FITNESS/SPORT

3 EMOM
1 Hang Power Snatch + 3-5 Overhead Squats
1 Min Rest

3 EMOM
1 Hang Power Snatch + 1 Hang Squat Snatch + 1-3 Overhead Squat
1 Min Rest

4 EMOM
FITNESS – 1 Hang Power Snatch + 1-2 Hang Squat Snatch
SPORT – 1 Hang Squat Snatch + 1 Full Snatch

PART 2

“PRETTY BIRD”

FITNESS

4 Rounds For Time
5 Hang Power Snatches 75/55
10 Overhead Squats Or Front Squats
40 DUs or 2x Singles

SPORT

4 Rounds For Time
10 Squats Snatches 135/95
50 DUs

PART 3 OPTIONAL

Three Sets Of
6 L/R Half Kneeling DB Press
12 DB Side Lateral Raise