WARM UP

3 Rounds:

• 2:00 Rower
• 1:00 bottom squat hold w. KB
• :30 banded high rows
• :15 kipping

+ 

2 Rounds Empty Bar Warmup:

• 5 snatch pull
• 5 hang snatch
• 5 snatch grip push press
• 5 back squats
• 5 bent over rows
• rest 1:00

MOBILITY

:60/60 dowel front rack stretch
:90/90 banded Sampson stretch
:90 wall squat stretch

STRENGTH

A. Series – 10 Minutes to build to a heavy complex of:

• 4 clean pulls
• 2 PC
• 1 FS

B. Series – 10 Minutes to build to a heavy complex of:

• 4 snatch pulls
• 2 power snatch
• 1 hang power snatch

AUXILLARY

5-6 sets of:

• 3 Heavy snatch grip push press
• 10 empty bar OH squat with 2-3 sec pause @ lowest point