Pre-workout strength
Power snatch: 5-3-1-1-1
- Build to heavier than workout loading.

- RX -
For time:
15 power snatches (105/155 lb)
15 DB thrusters (20/35 lb)
12 power snatches
15 DB thrusters
9 power snatches
15 DB thrusters
6 power snatches
15 DB thrusters
3 power snatches
15 DB thrusters
- Use two dumbbells.

- INTERMEDIATE -
For time:
15 power snatches (75/115 lb)
15 DB thrusters (15/25 lb)
12 power snatches
15 DB thrusters
9 power snatches
15 DB thrusters
6 power snatches
15 DB thrusters
3 power snatches
15 DB thrusters
- Use two dumbbells.

- BEGINNER -
For time:
10 hang power snatches (35/45 lb)
10 DB thrusters (10/15 lb)
8 hang power snatches
10 DB thrusters
6 hang power snatches
10 DB thrusters
4 hang power snatches
10 DB thrusters
2 hang power snatches
10 DB thrusters
- Use two dumbbells.

- MASTERS 55+ -
For time:
15 power snatches (65/95 lb)
15 DB thrusters (15/25 lb)
12 power snatches
15 DB thrusters
9 power snatches
15 DB thrusters
6 power snatches
15 DB thrusters
3 power snatches
15 DB thrusters
- Use two dumbbells.