Warm-up:

In ten minutes:

With an empty barbell, 2 rounds:

3 Hang Snatch pull + 3 Hang Snatch + 3 Heaving Snatch Balance

then, work up to 70% snatching singles

WL:

1) Snatch: 75x2, 80x2, 85x2, 90x2, 85x2

Strength:

2) FS: 70x5x8

Conditioning:

3) 10” AMRAP:

2 Muscle-ups

4 Kipping HSPU

8 KBS*

***OR***

4 Pull-ups

8 Push-ups

12 KBS

*Coach's note: Scale up by performing 8 KB snatches instead (4 each arm), or 12 total if doing second option.

Extra work, after squats:

1A) Snatch Grip RDL 4x5, AHAP

1B) Strict toe-to-bar 4X10

After class:

Static holds:

2) Tabata Hollow hold

3) Tabata Arch hold

Aerobic capacity:

4) Row 5k at 140-150 BPM, if not doing it tomorrow

Postural restoration:

5A) internal rotation bridge

5B) iso plank

6) 20X Croc breath