Snatch balance 1-1-1-1-1-1-1 reps
Squat snatch 1-1-1-1-1-1-1 reps

Push press: 5-5-3-3-3-1-1-1-1-1

Time domain: 15-20 mins
Time cap: 20 minsLevel 3
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
75 Wall Balls, 20/14 lbs
Level 2
For time:
50 Wall Balls, 20/14 lbs
Run, 1200 m
50 Wall Balls, 20/14 lbs
Level 1
For time:
50 Wall Balls, 14/10 lbs
Run, 800 m
50 Wall Balls, 14/10 lbs

For time:

• 10 squat snatches, ♀ 75 lb ♂ 115 lb
  
• 10 squat snatches, ♀ 85 lb ♂ 125 lb
• 10 squat snatches, ♀ 95 lb ♂ 135 lb

Scaling: The big idea is that we are going to work on Snatches. Reduce the load on each set to maintain solid mechanics while pushing the intensity. Think about technique first, the loads and # of reps are less important than the quality of movement.

Beginner Option:

• 10 squat snatches, PVC pipe or dowel
  
• 10 squat snatches, empty barbell ♀ 35 lb ♂ 45 lb
• 10 squat snatches, ♀ 45 lb ♂ 55 lb

Bench Press

• 10-10-10-10-10
  

Then:

• 3 sets Prone "Y-T-W-L" scapular stabilization (5 each letter)
  
• 10 Banded Pull Aparts
• 10 L&R Single Arm Floor Press

Back squat 5-5-3-3-3-1-1-1-1-1

Scaling: Athletes of all levels should attempt to hold a consistent pace throughout today’s workout. Newer athletes can reduce the load or drop it entirely in order to keep moving.