Warm Up

3 sets of Banded air squats x10 w/ 10 second hold @ bot

banded monster walk down
backwards monster walk back
lateral banded walk down (facing one way)
lateral banded walk back (facing the other)

5 sets tempo empty BB back squats 33x1
10 BB good mornings
10 BB twists (on back)
10 BB twists (snatch grip above toes)


Before snatch run through snatch burgner

MOB

Coach's Choice

Strength/Skill

BS
75% x 5, 85% x 3, 95% x 1+, rest 3 mins

OLY - Power snatch
+ 2 OHS
build heavy for rest of class

Finisher
EMOM 8
10 hollow rocks
10 V- ups
10 second plank


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