Warm Up

 Banded hip distaction 30 sec
banded hamsting stretch 30 sec

Skinny band
paloff press x 10 ea. side
lat pull down x 15
backwards tricep extension x 15
trunk roation x 10 ea. side
banded pass through x 10

EB
sotts press x 5
snatch drop x 10
snatch bal x 10
Tall snatch x 8

Strength l

 OLY

Snatch lift off + Snatch pull + squat Snatch
20 min

Strength ll
BS 1 x 20 @55% +10#

Finisher

alt tabata
dragon flag
med ball Russian twists


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