Barbell Class
Warm up
Hip Drills
Ankle mobility
Shoulders
Ploy’s
Snatch Drills
5 rounds
3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS
Snatch complex
Emom x 2:30 8 rounds
1 high pull + 1 pause snatch+ 1 Snatch
-30 dubs
—
Emom x 6
1 snatch + 10 V-Ups
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a