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0:00-0:10: Warmup: Junkyard dog warm up
Pre-mobility: Overhead rib mobilization

Health and Fitness
0:10-0:30
A.Four sets of:
A1. Bulgarian Goat Bag Swings x 15 reps @2111, Rest 45 seconds
A2. Single-Leg Hip Bridges x 10 reps each leg @ 2011, Rest 45 seconds
A3. Reverse Snow Angels x 15-20 reps, Rest 45 seconds
0:30-0:45
B. 21-15-9
Power Snatch
Cal Assault

0:45-0:55
C. 3 sets:
Back Extension x 15 reps
rest 30s
Paloff Press x 12 reps each @1113
Classic
0:10-0:30
A. Every 2 mins for 20mins (10 sets)
Snatch Pull + Power Snatch + Snatch

**Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
0:30-0:40
B. 21-15-9
Power Snatch
Cal Assault

C. 0:45-0:55
3 sets:
Back Extension x 15 reps
rest 30s
Paloff Press x 12 reps each @1113

D. 0:55-1:00
Mobility: 5 point overhead mobilization with band, Couch stretch