WARM UP

2 Rounds:

• 15 banded I’s, Y’s, T’s
• 10 down dog push ups

+

2 Rounds Empty Bar Warmup:

• 5 snatch pull
• 5 power snatch
• 5 hang snatch
• 5 ohs
• rest 1:00

MOBILITY

:90/90 banded behind back shoulder distraction
:90/90 FR smash
:90/90 low position banded should stretch
:90/90 banded sampson stretch

OLY

A. Series – EMOM x 12 Min

• 3 position snatch

B. Series – 10:00 to build to a heavy double snatch

WOD

5 RFT

• 100M sprint
• 7 hang power snatch
• 5 toes to bar