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