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ATHLETE

A.  Snatch 2-2-2-2-2

B. “Snatch’n Jump”
5 Rounds:
In 2 min:
10 Power Snatch (115/75)(95/65)(75/45)
10 Box Jump
then AMRAP KBS (70/53)(53/35)(35/25)
Rest 1:00

COMPETITOR

A.  Sumo Deadlift
4×6 reps for max load, unlimited rest between sets

B.  “Christine”
3 RFT:
500m Row
12 Deadlifts, Bodyweight
21 Box Jump, 24/20

C.  Strength Accessory
A.  3×6 Single Leg Step ups (6/side before switching)
B.  3×6-10 Glute Ham Raises
C.  3×20 Weighted Sit up – feet anchored with dumbbell across chest

BARBELL SKILLS AND DRILLS

A. Snatch Burgener Warm-up + Skill Transfer Exercises + Tall Snatch with Empty Bar

B. Snatch Pull + Snatch — from the Blocks, from knees or just below the knee
3-5 Sets of 2 reps, focusing on form.  (Power or Squat Snatch, depending on skill level)

C. 5 Rounds:
In 2 min:
10 Power Snatch (115/75)(95/65)(75/45)
10 Box Jump
then AMRAP KBS (70/53)(53/35)(35/25)
Rest 1:00