Warm Up:200m row or bike spiderman lunges x 5 reps each side inchworms x 5 reps seated low banded rows x 20 reps - attach a band to the rig at chest height. Pull the band to your chest, like rowing, keeping the shoulders down. Slowly return to extension. then... Barbell bent over rows in snatch grip x 10 reps Muscle snatch from mid-thigh x 5 reps OHS x 5 reps


Band Assisted Upper Anterior Chain Opener 1:00

Band Assisted Hip Flexor Stretch x 30 seconds per side

Two sets of: Banded Pass Thrus in the Squat x 10 reps Leg Swings x 10 forward reps/10 backward reps per leg

Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps OHS x 3 reps Snatch Balance x 3 reps Tall snatch x 3 reps Snatch x 3 reps

Skill: snatch

Complete 8 sets of the following complex: 1 snatch pull + 1 squat snatch + 1 OHS start with 50% 1 RM and load to 75%

then... Complete 4 sets of snatch DL with pauses at 2" off the floor, knee and mid-thigh work at 95-100+%

WOD: 8:00 AMRAP 3 Deadlifts 225/185 6 Sandbag ground to shoulder 12 Hollow rocks