A. Warm up

B. Mobility

C. Barbell warm up
3 of each x 2 complete rounds
down and up
down and up with elbows high and outside
muscle snatches

B. Full extension drops
2×2 @ 1/4 squat depth
2×2 @ 1/2 squat depth
2×2 @ full squat depth
*from full extension (on toes and shoulders to ears) drop into overhead position. focus on speed under the bar

D. Snatch
2×3 @ 45%
2×3 @ 50%
3×1 @ 55%
*2 second pause 1″ above floor, BK & AK
*on last rep of each set complete 1 overhead squat

E. Back squat
Tempo @ 5:5:x:1
*pick weight where you can complete tempo

F. Sotts press
3×5 – keep weight light
Source: Workout Of The Day

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