A. Warm Up
3 sets NFT
10 PVC or Barbell Overhead Squats
6 Single Arm KB Press/arm @ 30X0 Tempo
15-20 second Single Leg Plank/leg
*Plank on elbows
B. Strength
3 sets of the following complex
3 Snatch Grip BTN Push Press @ 31X1 Tempo
3 Overhead Squat @ 31X1 Tempo
C. Power
4 rounds for POWER
2 Muscle Snatch
3 Hang Power Snatch
-rest 15 seconds-
Row 16 seconds @ 97%
-rest 2:30 in between rounds-
*record load and total calories
**pick a weight on the barbell that you can cycle through at a high effort, focus on quality on the snatch and push the pace on the rower
D. Additional Speed Work
Back Squat 58% 1RM
3 reps EMOM for 8 minutes @ 10X1 Tempo
*focus here is on speed out of the bottom