A. Dynamic Stretches
B. (4 rounds)
4 muscle snatches 45/35lb
8 overhead squats
12/12 banded rear delt raises
C. (16 minute clock)
0:00-4:00:
3 rounds:
6 hang snatches 135/95lb + 25 double unders
4:00-8:00:
3 rounds:
5 hang snatches 155/105lb + 25 double unders
8:00-12:00:
3 rounds:
4 hang snatches 165/115lb + 25 double unders
12:00-16:00:
3 rounds:
3 hang snatches 185/125lb + 25 double unders
D. (For Strength/ Technique)
Barbell bent over rows
14-12-10-8
E. Static stretches
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