07-19-2021

Warm-up

400m run

Bergener Warm-up

then

5 behind the neck snatch grip strict press

3 power snatch balance

3 snatch balance

5 narrow grip overhead squats

Mobility

PVC

1 min banded lat stretch (es)

Skill/Strength

Snatch Balance 3 reps x 2 @ 50-60%

2 sec pause in the bottom

Tall Snatch 3 reps x 2 @ 30-40%

Snatch from Pos 1

5min EMOM

2 reps with 2 sec pause in the bottom

*start at 60-70% and build

Conditioning

25 min AMRAP

15/10 cal row

10 push-ups

15 box step-ups (24/20)

10 pull-ups