Mobility:
2 Min. Banded Ankles
2 Min. T-Spine on Roller/Peanut w/PVC

Warm-up:
2 Rounds of...

  • 15 Sec. Sampson Stretch (each side)
  • 10 PVC Overhead Squat
  • 10 Good Mornings
  • 10 Sit-ups
  • 10 Ring Rows
  • 10 Hanging Shrugs

Skill:
PVC Work...
Burgener Warm-up
Find Triple Extension w/Bar on Hip
Practice pull to bottom of overhead squat from this position

Strength:
26 Min E2MOTM
5-5-5 Overhead Squat
3-3-3 Snatch Balance
1-1-1-1-1-1-1 Hang Squat Snatch
Execute 3 Triple Extension to Bottom of Squat Pulls w/PVC Between Sets

Read:
http://www.catalystathletics.com/article/125/Hips-Meet-Bar-Bar-Body-Contact-in-the-Extension-of-the-Snatc/

Scaling:
Stay light with sets of 5 all the way through