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 high elbows) drop into overhead position. focus on speed under the bar
*with pvc pipe or trainer bar for both A&B
D. Snatch
2×3 @ 40%
2×3 @ 45%
*2 second pause 1″ above floor, explode into full squat snatch
E. Sand bag Front squats
Tempo @ – 5:5:x:1
5×2
*focus on core stability
F. Bottoms up KB Sotts press
3×10 – keep weight light
Source: Workout Of The Day
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