Warm Up

For 4 Min:

• walk 1 length w. high knee grabs
• jog 1 length
• run 1 length
• sprint 1 length

Mobility

• 90s/90s kb calf smash
• 60s pvc pass throughs
• 90s/90s banded Sampson stretch
• In a low squat hold
  • 10/10 SA raise
  • 5/5 cross-over grip raise
  • 10 mobility bar front raise snatch

Technique WOD

• 3 part pausing power snatch

Snatch Practice – 15 minutes

• 5-6×4 Power Snatch to OH Squat
• rest 90 sec each round

WOD

Every 90s on the 90s

• 2 Heavy Power Snatch to OH Squat + 10 bar hop-overs
• 4/4 SA DB Jerk + 2/2 goblet lateral lunges
• 10 close grip push ups
• rest 90 sec and stretch