Warm up
2:00 row or run- easy pace
30 seconds banded air squats
1:30 row or run- moderate pace
30 seconds wall slides
60 seconds row or run- moderate pace with a slight pick up
30 seconds deep squat progressions


Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/




Snatch warm up- 3 reps each
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. 3 sets of high hang power snatch + high hang snatch @ 55%
B. 3 sets of hang power snatch + hang snatch @65%
C. 3 sets of snatch x 1 rep @75%




"POWER CYCLE"
For Total Time:
-
2 Rounds of:
20 Power Snatch 95/65 75/55
200 Meter Run
-
2:00 Rest
-
2 Rounds of:
20 Power C&J 95/65 75/55
200 Meter Run