WARM UP

Crossover Symmetry Activation x 3 Rounds:

• 10 Y’s
• 10 T’s
• 10 90/90
• 200M Row

-then-

2 Rounds Empty Bar Warmup:

• 3 PC
• 3 FS
• 3 Push Press
• 3 Back Squat
• 3 Behind Neck Push Press
• Rest 1:00

MOBILITY

:90/90 banded Sampson stretch
:60 wall squat stretch
:60 pvc pass through

STRENGTH

A. Series – 12 Minutes To Build To A Heavy Complex Of:

• 1 snatch pull
• 1 power snatch
• 1 hang power snatch with 5 second to bar hold

B. Series: 3-4 Sets Of:

• 6 banded snatch pulls
• 12 DB shrugs

STRENGTH CONDITIONING

AMRAP WITH TIME LEFT

-4 sets of Russian bear Complex/Rest as needed between rounds (4 sets = 1 Round)

• 1 PC
• 1 FS
• 1 PP
• 1 BS
• 1 PP (behind neck)