Warm Up
Run 400m
3 sets not timed
3 hang muscle snatch
3 hang muscle snatch below knee
3 muscle snatch
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter

Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/

each exercise x 10 reps per side

glute activation: https://www.instagram.com/p/BmwtGtUnhn1
 
 
Do 2 sets x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction

Skill: snatch
 8-8-4-4-2-1-1

Sets of 8's - focus on technique and perform snatches from the hang position.
Sets of 4’s -add weight.
Sets of 2 and 1’s -heavy.