See ya Saturday!


Dynamic movement prep
Group warm up
Plank pose
3-5 minutes
PVC/barbell warm up
3 rounds for quality
5 bn snatch grip pp releasing hook grip each rep
5 Oh squats 3 second pause in the bottom of the squat
3 position snatch
Hip snatch
Hang mid thigh
Below the knee
Each position = 1 rep.
3-3-3-3-3.  70-75%
Amrap in 15 minutes
5 handstand push ups
10 burpees over rower
Row 400 meters
MAD Mobi
Roll calves
Shoulder bully
Hamstring up n over