MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Squat Snatch
Round 1:
5 Hang Power Snatches
3-5 Pull-Ups
3 Hang Squat Snatches
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Hang Squat Snatches
3-5 Chest To Bar
5 Hang Squat Snatches
1-3 Chest To Bar

Round 3 – Speed and bringing workout intensity:
3 Squat Snatches + 3 Chest To Bar
3 Squat Snatches + 3 Chest To Bar

CONDITIONING

“SNAKE BITE”
21-15-9:
Squat Snatches
Chest to Bar Pull-Ups
Rx – 43/30