DYNAMIC WARM-UP
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 SOTS press
– Rest :10

SNATCH PROGRESSION AND REVIEW
PROGRESSION FOCUS
Deadlift Set-up: heels down, shoulders in front of the bar, visible lumbar arch.
Deadlift to mid-thigh Mid thigh position: heels down, shoulders in front of the bar.
Deadlift and shrug Keep the bar close and keep arms straight.
Muscle snatch Keep the bar close and punch hard overhead.
Overhead squat Arms locked out and the full range of motion squat.
Hang squat snatch Full extension before the squat.
Snatch Full extension before using the arms.

1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side