Warmup: Butt kickers, High knees, Shuffle, Grape vine, burpee long jumps (6 reps)10 Arm circles, 10 chest pops, 10 PVC pass throughs

Health and Fitness   

A. ‪0:10-0:40‬

Every 2 minutes, for 18 minutes (3 sets)

Set 1 – RDL x 8-10 reps @ 2111

Set 2 – Hollow Body Hold x 30-45s

Set 3 – Superman holds x 30-45s 

C. ‪0:40-0:50‬

For time:

100 Double unders or singles

60 Air squats

40 Cal Row

Classic: 

A. ‪0:10-0:20‬

Use this sequence as a teaching method and skill transfer warmup:

Set 1 with empty bar:

3 High Hang power snatch

3 Mid hang Power Snatch

3 Above Knee power snatch

3 overhead squats

3 snatch from Mid shin (Recieve in power then ride down to squat) 

Set 2 with 30% (same sequence)

Set 3 with 40-45% (same) 

B. 0:20:0:40
E2MOM x 6 sets (12min):

Hang snatch + Snatch 

**Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

C. ‪0:40-0:50‬

For time:

100 Double unders or singles

60 Air squats

40 Cal Row

D. ‪0:50-1:00‬

Mobility of choice