Warm Up https://www.instagram.com/p/ByG4ex5B1BW/

20 Forward Leg Swings per leg- do these by the wall or rig post
20 Lateral Leg Swings per leg
20 Banded Lateral Walks (20 each direction)
20 Forward/Backward Banded Walks
20 Air Squats
10 hollow/arch kip swings

and finish with …

empty barbell

30 second ankle opener

10 back squat to press from behind the head
5 muscle snatch
5 snatch grip sots press
5 squat snatch


Mobility: https://www.instagram.com/p/B0B09c5gZ9E/?utm_source=ig_web_copy_link

external rotation 'W' with thera band x 10 reps with a 5 second hold
prone lateral raises with 2.5/5# plates in each hand x 10 reps- laying on a bench, moving slowly
half kneeling row +external rotation + press with a theraband x 10/side


Barbell warm up for snatches- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/( this warm up shows clean- do this for snatch today)

round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle snatch
4. tall snatch to 2", 4", 6", full squat


https://www.instagram.com/p/Bv9A1UFg5aP/ check out this picture for bar path



Every minute on the minute, for 6 minutes:
1 Snatch balance + 1 OHS with a 2-3 second pause at the bottom of each rep

Every minute, on the minute, for 6 minutes:
1 power snatch + 1 squat snatch

Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65

Followed by…


WOD
14:00 EMOM
min 1: squat snatch- building load starting at 60%
min 2: 40 seconds of cardio choice- pick from DUs or singles, bike, run or row