High Hang Snatch 5 Sets 3 High Hang Snatch @55-60% 1 RM Snatch *Rest as needed between sets. **Focus on speed/position! Dumbbell Bench...

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30...

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS...

METCON: 15 Minute EMOM Minute 1 - 10 Burpee Pull Ups Minute 2 - 10 Deadlift (225/155) Minute 3 - 15/12 Calorie Bike Erg Time Cap each...

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10...