Pre-game:
Before class, if possible, thoracic spine mobilization with foam roller
Warm-up:
8 minutes:
Starting with an empty BB and working up in weight:
5 Snatch pulls + 1 Hang Power Snatch
WL:
1) Power Snatch: 70x2x3
2) Power Clean and Power Jerk: 70x2x3
Conditioning:
3) 30” AMRAP:
10 TGU (5 each arm, however)
10 Strict Supinated Pull-ups (a.k.a. chin-ups)
20 1-arm, Russian KB Swing (10 right/10 left)
10 Ring dips/bar dips
20 1-arm, Russian KB Swing (10 right/10 left)
