6 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)

TIMECAP: 17:00

DYNAMIC WARM-UP | 8:00
AMRAP 6:
8 good morning + hop
8 alternating plank reach throughs
8 alternating overhead lunges (in-place)
8 box jump-overs or step-ups

THREE POSITION SNATCH AND OVERHEAD SQUAT PROGRESSION | 8:00
Power snatch from high hang (hips) | Jump! and speed under the bar
Power snatch from mid-thigh | Hip extension first, then pull under the bar
Hip extension first, then pull under the bar | Slow past the knee, then increase speed to extension.
Overhead squat | Press up into the bar as the hips travel back and down.

PRE-WORKOUT SKILL WORK | 11:00
EMOM 8:
2 behind the neck snatch grip push press

PRE-WORKOUT MINI-ROUND | 5:00
2 sets:
2 power snatch
4 overhead squat
6 box jump overs
– Rest 1:00 between sets.

STRETCHING | 6:00
2 sets:
1:00 foam roll lower back
1:00 foam roll quads