1 set:
2:00 jog, row, bike, or ski
15 PVC pass-throughs
15 PVC sumo stance good mornings
5 elbow-to-insteps/leg
15 counterbalance plate squats

2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats

Pre-workout
Technique work:
Hang power snatch
Sumo deadlift high pull

- RX -
For time:
50 hang power snatches (65/95 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats

- INTERMEDIATE -
For time:
50 hang power snatches (55/75 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats

- BEGINNER -
For time:
25 hang power snatches (35/45 lb)
25 push presses
25 sumo deadlift high pulls
25 front squats

- MASTERS 55+ -
For time:
50 hang power snatches (45/65 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats

1 set:
1:00 scorpion stretch/side
1:00 child's pose stretch

For time:
50 single-arm DB hang power snatches(35/50 lb)
50 single-arm DB push presses
50 single-arm DB sumo deadlift high pulls
50 single-arm DB front squats
- Switch arms as needed.