A. Warm Up

3 sets NFT

10 PVC or Barbell Overhead Squats

6 Single Arm KB Press/arm @ 30X0 Tempo

15-20 second Single Leg Plank/leg

*Plank on elbows

B. Strength

3 sets of the following complex

3 Snatch Grip BTN Push Press @ 31X1 Tempo

3 Overhead Squat @ 31X1 Tempo

C. Power

4 rounds for POWER

2 Muscle Snatch

3 Hang Power Snatch

-rest 15 seconds-

Row 16 seconds @ 97%

-rest 2:30 in between rounds-

*record load and total calories

**pick a weight on the barbell that you can cycle through at a high effort, focus on quality on the snatch and push the pace on the rower

D. Additional Speed Work

Back Squat 58% 1RM

3 reps EMOM for 8 minutes @ 10X1 Tempo

*focus here is on speed out of the bottom

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