Warm Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: 3-POSITION SNATCH + OHS

E2:00MOM5

1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Snatch

C&J Work: 3-POSITION CLEAN + Split Jerk

E2:00MOM5

1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 65%
2nd: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of C&J