07-19-2021

Warm-up

400m run
Bergener Warm-up
then
2x
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