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 Power Snatch + 3 Drop to power (get just above parallel and hold for two seconds)

WL:

1) Power Snatch: 75x2x3***

2) Power Clean and Power Jerk: 75x2x3***

***If you can, push past 75% on PS and PC+PJ

Conditioning:

3) For reps:

10 minute AMRAP:

10 Turkish Get-ups

10 Strict pull-ups

rest 2 minutes

10 minute AMRAP:

10 Burpees

50 Double-unders