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: 70x2, 75x2, 80x2x3

Strength:

2) FS: 75x4x8***

***Chase each set with 5 hip-to-bar

Conditioning:

3) 10” AMRAP:

2-4-6-8-10-12...

Strict HSPU

Power clean (135/95)

Extra work, after squats:

1A) Snatch Grip RDL 4x5, AHAP

1B) Strict toe-to-bar 4X10

After class:

2) Tabata Hollow hold

3) Tabata Arch hold

Postural restoration:

5A) 3x5 internal rotation bridge each leg

5B) 3x5 breaths iso plank

6) 1x20 breaths Croc breath