Row 500m
20 Empty Bar Muscle Snatch
20 Behind the neck Empty Bar Snatch Push Press
20 Empty Bar OHS
Then..,
Snatch Grip Deadlift
3030, 5,5,5 (low load) – focus on setting up your positions for Power snatch.
Then..,
Power Snatch
build to a 1rm
Then..,
10min. to get as far as possible…
10-20-30-40-50
Overhead Squats 45/35lb barbell
20-40-60-80-100
Double Unders
Then..
Stretch Series (Hold :90 Each)
Saddle
Single Forward Fold
Lizard
Dragon
Thread The Needle
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