Warm-up: 5minute AMRAP slowly move through: 15 squats, 5 inchworms, 15 pvc shoulder pass throughs, 10 walking lunges

Pre-mobilty: Overhead rib mobilization (3 positions x 10 reps in each)

Health and Fitness

A. Three sets of:

A1. Overhead Squat x 6-8 reps, (use an empty bar or PVC, this is for mobility reason only, not weight) Rest 45 seconds

A2. Dumbbell Renegade Rows x 5 reps, Rest 45 seconds

B. Three rounds for time of:

15 Push ups

20 Alternating KB Front Racked Reverse Lunges

C. Eight sets of:

20 seconds of Hollow Rock Holds

Rest 20 seconds

Classic:

A. Snatch  Drill:

Snatch pull to knees with 30% 3×5

Tall Snatch with 40-50% 3×3

B.  3 sets of:

Snatch x 1.1 for form

(rest 10 seconds between singles)

Rest 2 minutes

C. Three rounds for time of:

15 Push ups

20 Alternating Front Racked Reverse Lunges

D. Optional: Eight sets of:

20 seconds of Hollow Rock Holds

Rest 20 seconds

C. Mobility = Foam Roll