Pregame:

10x Pass-throughs

T-spine mobility drills (lay t-spine on foam roller and relax, move it up the chain every few seconds)

40 leg swings (20 each leg)

Warm-up:

EMOM for 5 minutes:

2 Snatches@50%

WL:

1) Power Snatch from mid-hang 5x5, light crisp, smooth, perfect reps. ABSOLUTELY NO FAILS

Strength:

2A) Snatch first pull 3x10 (light and perfect)

2B) 3x10-15 perfect kipping pull-ups (Technique focus; if you cannot perform the full movement, we will choose a progression)

Conditioning:

3) For reps:

6 rounds

30 sec ME AD Cal

30 sec rest

30 sec KB Snatches

30 sec rest

Accessory work:

Strength:

4) 3x10 Snatch grip RDL

***

5A) Bent-row 3x10

5B) Weighted hollow rocks 3x20

***

6A) Bicep curls 3x10

6B) Powell raise 3x10