Movement Prep:
3 rounds:
45 seconds per side - side plank hold
30 seconds rest

Warm-up:
A) 2 rounds:

  • 10 Alternating plank reaches
  • 10 banded see saw steps
  • 10 hanging shrugs w/ 2 second pause
  • 10 barbell front squats

B) Barbell Warm Up #2

Skill:
Second Pull Transition

Strength:
E3MOTM for 15 Min
4 Snatch-grip Deadlifts
3 Hang Power Snatches
2 Power Snatches
1 Overhead Squat

Conditioning:
1000m 3 Person Ski Relay
1000m 3 Person (Strapless) Row Relay