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:
3 Snatch pulls + 1 Hang Snatch + 3 Drop Snatches
WL:
1) Snatch: 75x1x3
Strength:
2) Bench Press: 75x2x2
Conditioning:
3) 3 rounds:
1 minute AMRAP:
Rope Climbs
3 minute AMRAP:
15 OHS (95/65)
15 Toe-to-bar
Rest 1 minute
