WARMUP/MOBILITY
Dynamic deadlift & snatch warmup:
inch worms/down dog, single leg good mornings
Dowel dislocates, partner dowel overhead stretch
inch worms/down dog, single leg good mornings
Dowel dislocates, partner dowel overhead stretch
Power Snatch X 3
EMOM x 10
3 T&G power snatch
3 T&G power snatch
MC Hammerstrings
3 min on / 3 mins off x 3 rounds for max reps
1 min bodyweight deadlifts
2 min calorie row
Stagger by 3 mins in 14+ class
15 mins total or 18 mins with stagger
15 mins total or 18 mins with stagger
2 rounds
20-30 banded good mornings
30-30 banded anchored situps
20-30 banded good mornings
30-30 banded anchored situps