A. Warm up

B. Mobility

C. Barbell warm up
A. Tempo barbell path
3×3 @ 8:3:8:1

B. Full extension drops
2×2 @ 1/4 squat depth
2×2 @ 1/2 squat depth
2×2 @ full squat depth
*from full extension (on toes and high elbows) drop into overhead position. focus on speed under the bar

*with pvc pipe or trainer bar for both A&B

D. Snatch
2×3 @ 40%
2×3 @ 45%
*2 second pause 1″ above floor, BK & AK

E. Snatch balance
*dip in the knee
use light weight and focus on speed under the bar. 3 second pause in the hole

F. Sand bag good mornings
3×8 – focus on core stability
Source: Workout Of The Day

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