GENERAL WARM UP:
(6 Minutes)

3 Sets:
20 Single Unders
Focus on elbows in and that the wrists are spinning more than the arms.

10 PVC Pass Throughs
Keep elbows locked and shoulders engaged throughout the pass through and slowly get your hands closer if you can as long as your elbows are kept locked throughout the movement

10 Muscle Snatch
Focus on maintain a visible lumbar curve in the
setup.

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.
SNATCH PROGRESSION:
1 Round with PVC
1 Rounds with empty barbell
(6 Minutes)

2 sets 5 reps each

1) Hang Power Snatch -
Focus full hip extension before landing

2) Power Snatch -
Keeping the bar in contact with the legs and thighs (to power position)

3)Power Snatch -
Opening the hips before pulling with the arms into full hip extension

4)Power Snatch -
Pull into punching hard overhead and pausing in the landing before standing

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10:00mins Clock For Load:

Build to a heavy clean deadlift
to mid-thigh + hang power
clean

SNATCH & CLEAN PREP:

1 Set x 5 Reps - Power Snatch
1 Set x 5 Reps - Power Clean

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MOVEMENT PREP
(5 minutes)

1 Set
2 Unbroken Power Snatch (Workout Weight)
4 Unbroken Power Clean (Workout Weight)

AMRAP 12min:
2 Power Snatches (155/105#)
4 Power Cleans
60 Double Unders

INTERMEDIATE: 115/75#
60 Double Unders or
1 Minute Double under practice

BEGINNER: 75/55#
60 Single unders
1 Minute Double under practice

AMRAP 12 minutes

2 Power Snatch 155/105#
4 Power Clean
60 Double unders

INTERMEDIATE  115/75#
60 Double unders
1 Minute DU practice

BEGGINER 75/55#
60 Singles
1 Minute DU practice

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3 Sets:
:30 Couch Stretch / Side
:30 Calf Stretch / Side
:30 ATY Drill (no weight)