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Movement Prep:

  • 10 Contralateral Dead Bug
  • 10 Captain Morgains (or side plank + reach)
  • 10 Ipsilateral Dead Bug
  • 10 Spiderman Step + Vertical Reach

Warm-up:

  • 6 Hanging Shrugs w/3 Sec Pause Top and Bottom
  • 8 Cossack Squats
  • 10 Goblet squats
  • 12 Windmills
  • 14 Russian KB Swings
  • 16 KB Teapots

Burgener Warm Up
Barbell Warm-up #2

Skill:
Snatch Balance

Strength:
30 Min E2MOTM

  • 7-7-7-7 Overhead Squat
  • 4-4-4-4 Snatch Balance
  • 3-3-2-2-1-1-1 Hang Squat Snatch

Start light and build to AHAP for singles

Scaled: Start light, stay light, stick with 3 reps last series