PERFORMANCE 
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
  1. Shrug x 3 reps.
  2. Toes + Shrug x 3 reps
  3. Toes + Shrug + Arms to Hi Pull x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Ground x 3 reps
B.  Power Snatch + Hip Squat Snatch (1+1) –  15 minutes to Build to 1 Rep Max in Complex
C.  Gymnastics Strength Work
Two Sets for Max Reps
Strict Pulling of Choice
Strict Pushing of Choice
Rest 2-3 minutes btw sets
**Strict Pulling Options
  1. Strict Muscle up
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point
  3. Ring Pullup w/ pause highest point
  4. Ring Row @3030
 
Strict Pushing Options
  1. Strict HSPU
  2. Dips
  3. Pushups
  4. Stomach or Back to Wall Handstand Hold
D. “Evita”
For Time:
60 Double Unders
30 Dumbbell Snatch alternating arms 50/35#
30 Hand Release Pushups
40 Double Unders
20 Dumbbell Snatch alternating arms 50/35#
20 Hand Release Pushups
20 Double Unders
10 Dumbbell Snatch alternating arms 50/35#
10 Hand Release Pushups
E. Decompression x 1-2/side
FITNESS
A. Snatch Prep
Overhead Active Shoulders x 3 reps
Shrug Sequence x 1
  1. Shrug x 3 reps.
  2. Toes + Shrug x 3 reps
  3. Toes + Shrug + Arms to Hi Pull x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Ground x 3 reps
B. Snatch Hi Pull from above knee + Muscle Snatch from above knee (1+1) – 15 minutes to Build to 1 Rep Max in Complex
**If this movement is Still New – Perform the Following for Technique Development
During Minutes 0 – 5  perform 3 reps
During Minutes 6 – 10  perform 2 reps
During Minutes 11 – 15   perform 1 reps
C. Gymnastics Strength Work
Two Sets for Max Reps
Strict Pulling of Choice
Strict Pushing of Choice
Rest 2-3 minutes btw sets
**Strict Pulling Options
  1. Strict Muscle up
  2. Strict Chest to Bar Pullup or Strict Pullup w/ pause highest point
  3. Ring Pullup w/ pause highest point
  4. Ring Row @3030
Strict Pushing Options
  1. Strict HSPU
  2. Dips
  3. Pushups
  4. Stomach or Back to Wall Handstand Hold
D. “Evita”
For Time:
60 Double Unders
30 Dumbbell Snatch alternating arms
30 Hand Release Pushups
40 Double Unders
20 Dumbbell Snatch alternating arms
20 Hand Release Pushups
20 Double Unders
10 Dumbbell Snatch alternating arms
10 Hand Release Pushups
E. DeCompression x 1-2/side
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