Warm up
2 sets

100m run
plank to pike opposite hand to toe touch x 5 each side
touchdown squats x 8 each side
plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en



Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets


Strength
A. 4 sets of 1 rep muscle snatch
The muscle snatch is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch. At more challenging weights, the muscle snatch will help strengthen the turnover of the snatch.

B. 6 sets of 1 rep hang snatch + 1 rep snatch
build load over the sets
the common purpose is to develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar.


WOD
"Buzzin"
Every 1:30 for 4:30
15 thrusters 95/65 75/55
Rest 1:00
Every 1:30 for 4:30
12 thrusters 115/75 95/65
Rest 1:00
Every 1:30 for 4:30
9 thrusters 135/95 115/75