Movement Prep:

Mini-band External Rotation

Mini-band Internal Rotation

2x10

Mobility Work:

Spiderman Lunges

Grasshoppers

1x10

Dynamic Warm-Up

Band Pull-thrus 

Band Pull-aparts

TKEs

Goblet Squats

2x10

Olympic Work

A) Snatch 5x3@55/60/65/65/70% (95/105/115/125)

B) SB Power Plank/Pushups 3x12

A) Back Squat 4x5@40/50/58/65% (185/225/265/300)

B) TRX Rows 4x5@3X13

Finisher

KB Snatch

Pull-ups

21-15-9

Mobility Cool-Down

Band Couch Stretch 1x60s

Band Tricep/Lat Stretch 1x60s

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