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Warm up: CFWU
mobility: T-spine mobilization

Health and Fitness
A. Four sets of:
A1. Kettlebell Swings x 20 reps. Rest 45 seconds
A2. Dumbbell Walking Lunges x 20 steps, Rest 45 seconds
A3. Hollow Rocks x 30-45 seconds, Rest 45 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
20 Alt DB Snatch
Classic
A. Snatch Pull to knees x 3-5 @ 40%
Hang Muscle Snatch 3 x 3 (start with empty bar) – focus on turnover, no excessive extension in lumbar, slight press out)
B. E2M, for 20 minutes (10 sets) of:
Power Snatch + 2 Over head Squat x 1.1
(rest 10 seconds between singles which is sn + 2 oh squat)
C. Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/35)

D. Mobility: 5 point overhead mobilization with band, Couch stretch