WARM UP

3 Rounds – cardio user choice:
1st – slow
2nd – faster
3rd – fastest

+

Empty bar warmup x 2 Rounds

• 5 snatch grip high pull
• 5 power snatch
• 5 OHS
• 5 PC
• 5 PJ
• 5 FS

MOBILITY

1:00 active sampson
1:00/1:00 hip flex stretch
:90 SMR t-spine
1:00/1:00 t-spine/shoulder floor trace

STRENGTH

A. Series – 15 minutes to work up to a heavy complex of:

• 1 power snatch
• 2 hang power snatch

B. Series – 12 minutes to work to a heavy complex of:

• 1 clean pull
• 2 squat cleans
• 3 front squats

AUXILLARY

3-4 Rounds Of:

• 6 banded clean pulls
• 15 slide board leg curls