warm up
400m Run
2 Rounds w/barbell
-10 back squats
-10 good mornings
-10 lunges

Stretch hips and mash quads/hamstrings

weightlifting
Back squat
-Find your heaviest set of 10 reps

Olympic weightlifting
Snatch balance
-4 sets of 3 reps AHAP
(Drop to a 4 inch position)

Power Snatch
-3 sets of 2 @ 60%
-2 sets of 2 @ 70%
-2 singles @ 75%

accessory
GHD Y to T raises
-3 sets of 10
Cable lat raises
-3 sets of 12
Banded walks
-3 sets of 2:00

core work
Banded press
-3 sets of 8 each side
Kettlebell windmills
-3 sets of 8 each side
Reverse crunches
- 3 sets of 30