WARM-UP
On a 7:00 Clock:
10 Shoulder Taps
10 Kip Swings
5 Alternating Single-Arm DB Strict Press / Arm
10 Banded Pull Aparts

POWER
Deficit Power Snatch + Overhead Squat (1 Rep-Max of Snatch)
2 x 3+2 @ 50%
2 x 3+2 @ 60%
3 x 2+1 @ 70%

Deficit Squat Snatch (1 Rep-Max of Snatch)
3 x 2 @ 75%
3 x 1 @ 80-85%

Deficit Snatch Pull (1 Rep-Max of Snatch)
1 x 4 @ 70%
2 x 4 @ 80%
3 x 4 @ 90%

METCON
For time:
400-m Run
12 Box Jumps (24/30 in)
400-m Run
24 Box Jumps (20/24 in)
400-m Run
36 Burpees
400-m Run

ASSCESSORY
4 Sets For Load:
10 Close Grip Bench Presses
10 Unbroken Strict Chin-ups
10 Supinated Bent Over Rows
10 Strict Handstand Push-ups (Elevated/ Pike)