2 rounds
8 Table top pulses
8 Scapular wall slides
5 Scapular pull-ups
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
2 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for power snatches and thrusters
* Few short sets of bar-facing burpees and toes-to-bars between weights
+
2 Rounds @ workout weight
4 Power snatches @ 43/30kg (95/65lbs)
4 Bar-facing burpees
4 Thrusters @ 43/30kg (95/65lbs)
4 Toes-to-bars