Prep
3 sets
Can opener stretch with barbell in snatch Grip x 20 sec
Squat Twist and Reach x 5 per side
Supine behind the Neck PVC Press x 10 reps
Loaded Hamstring Kick outs x 5 per leg

Essentials
A.
4 sets
Overhead Squat x 2 reps
Tempo 33×1
Start light and build to moderate but technically sound a possible
On the 2 min marks

B.
10min emom
Floating Power Snatch x 1 rep
Barbell or light load

C.
40-30-20-10
Calorie Row
Single arm Dumbbell Overhead Step Back Lunge 25/15

Fitness
A.
4 sets
Overhead Squat x 2 reps
Tempo 33×1
Start moderate and build to a heavy but technically sound a possible
On the 2 min marks

B.
10min emom
Floating Power Snatch x 1 rep
Build in weight across the sets

C.
40-30-20-10
Calorie Row
Single arm Dumbbell Overhead Step back Lunge 35/20
*Switch Arms every 10 reps
RX+Dual Kettlebell 35’s/25’s