GENERAL WARMUP
EMOM for 4 min:
10 Body weight good mornings
20 High knees

MOBILITY
Full squat t-spine rotations
– 10 reps/side

SPECIFIC WARMUP
3 Sets:
20s Alternating samson lunges
20s Backward arm circles
20s Pike-ups

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WEIGHTLIFTING – FULL EQUIPMENT
— Snatch —
5 Sets:
1 Power snatch from pocket
1 Power snatch from hang
1 Power snatch from low hang
– 60-70% of 1RM snatch

WEIGHTLIFTING – @ HOME
— Single left vertical jump —
5 X 3/3 with pause in the bottom
– try to gain as much height as possible with each jump

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METCON – FULL EQUIPMENT
9 Rounds:
8 Power cleans @ 135/95
8 HSPU
– rest 2 min after rounds 3 & 6

METCON – @ HOME
EMOM for 16 min:
Odd: 30s 2 Air squats + 2 Alt. reverse lunges
Even: 10-15 Piked push-ups/push-ups

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