Mobility/Flexibility

• LAX seated fig 4 (2 min ea)
• T-Spine SMR (90s)
• Active Sampson (60s)
• Tactical Frog (90s)
• Banded Lat Stretch (60s ea)

Complete in succession: x 5

• Squating Quad Stretch w. Barbell – 10 sec
• Muscle Snatch Stretch – 10 sec
• OH Squat Hold – 10 sec

Activation x4

• 3 High pull
• 3 muscle snatch f/mid – thigh
• 3 power snatch f/mid – thigh (speed)
• 3 power snatch to OH squat f/mid – thigh
  • hold power snatch for 3 sec then drop to oh squat
• 3 speed squat snatch – from mid – thigh

Technique x 5 (3 part pausing power snatch)

• From Ground position with minimal weight
  • pause #1 – start position
  • pause #2 – from knees
  • pause #3 – from hips
  • snatch – power snatch
• then repeat 3 Part Pausing Power snatch + OH Squat (x5)

Practice – 7 min squat snatch

• sets of 4

WOD

For time:

• 10 Hang Cleans
• 10 Pull ups
• 10 Power snatch
• 20 KB swings
• 200 singles
• 20 KB swings
• 10 Power snatch
• 10 Pull ups
• 10 Hang Cleans