DYNAMIC WARM-UP
2-3 sets:
:30 run, bike, row, or ski
10 leg swings/side
10 PVC pass-throughs (press up hard on the PVC)
10 PVC snatch-grip push presses (heels down during the dip drive)

2 sets:
:30 run, bike, row, or ski
10 PVC muscle snatches (arch chest up hard in the setup)
10 PVC snatch lands (start with bar overhead, drop down to partial overhead squat)

POWER SNATCH REVIEW
Snatch deadlift-to-knee Knees pull back as the chest and bar rise to the knee
Snatch deadlift to mid-thigh Knees continue to push back, but only another inch or so as the bar rises to the mid-thigh
Snatch deadlift to pockets Shave the thigh with the bar and rotate the torso so that athletes finish with the bar at the hips and the torso upright in a dip position
DL to pockets + power snatch Stop at the hips with the torso vertical, then cue 'GO!" for athletes to snatch directly from that position (high hang)
Power snatch Hips and shoulder rise together, then jump the bar high once it's above the knees

EMOM 5:
Min. 1 & 2 | 5 touch and go power snatches
Min. 3-5 | 3 touch and go power snatches
• Build to ~60% of 1-rep power snatch

Accumulate:
75 weighted sit-ups

2 sets:
:30 cobra stretch
:30 pigeon stretch/leg