Movement Prep:

  • 10 banded pull aparts
  • 20 second Dead Bug Hold
  • 10 banded pull downs
  • 20 second side plank hold (10 seconds per side)
  • 10 banded pass throughs
  • 5 hands only inchworms
  • 10 hanging shrugs


Warm-up:
A) 3x:

  • 6 spiderman steps
  • 12 mountain climbers
  • 6 burpees
  • 12 KB goblet squats


B) 2x:

  • Barbell Warm Up #2


Strength:
18 Min E2MOTM
3 Position Squat or Power Snatch

  • 3-3-3 High Hang Snatch
  • 2-2-2 Low Hang Snatch
  • 1-1-1 Full Snatch


Conditioning:

  • 4 Min Max Rep Burpee-over-bar