0:00-0:10: Warmup: Junkyard dog warm upPre-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

DB 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