Warm-Up
Hang Snatch + Overhead Squat Prep
then…
Every 90 seconds for 5 Rounds
5 overhead Squats (4240) (EMPTY BAR ONLY)

Skillz
EMOM for 12 Rounds
Hang Snatch variations
1-4: 2 Hang Muscle Snatch
5-8: 2 Hang Power Snatch
9-12": 2 Hang Snatch
Reps do not need to be touch and go. Weight should be ascending across all sets.

Conditioning
2 Mile Bike
then..
4x 1/4 Mile Bike
Goal: maintain 2 mile pace

Accessory
4xME Bent over Row (use heaviest muscle snatch weight)