1) Weighted ankle stretch
https://youtu.be/BuuEMBa6-0g

2) Seated pancake adductor barbell stretch.
https://youtu.be/qeWncJjNekk
• instead of the satic hold they show in the video, I want you to walk your hands out in each direction as you lean into the stretch and pause momentarily for each rep.

3) 2 x 5 Squat bounces into 5 Russian baby makers
• Stay on the balls of your feet as you bounce left and right, pushing your knees forward to stretch the ankles as you go in your Russian baby makers.

4) 20 reps of banded PVC passovers.
* Attach a light band to the pvc pipe as you pass over the head left and right, warming up the shoulder and traps for snatches.
* only go as far as behind the head do not over rotate into dislocates…

5) 10 reps your bottom position with a 1 sec pause in lockout of snatch grip sotts presses

6) 10 OH squats with an empty bar working within your range of motion

7) 5 Snatch balance with a narrow stance (feet together)

8) 5 Snatch grip presses

9) 5 stiff leg muscle snatches from as far as your arms hang long

Snatch Prep
EMOMx3

RPE PVC Pipe x 5 reps

https://youtu.be/RRU6VtDhGoc

•start with feet directly behind rack posts and push into the rack to open up shoulders and push with legs to stand up. keep feet flat and don’t let your heels come up. move through the movement with control and work within your range of motion. As you progress, you can move your forward into a deeper position.

Snatch Dead Pull 4×3
3 min warm up

E:90 x 4

Snatch Pull for load:
#1: 3 reps @ 105%
#2: 3 reps @ 105%
#3: 3 reps @ 105%
#4: 3 reps @ 105%

Snatch 3-3-2-2-2-2
Snatch for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

WOD
In a 15-minute window:

200m Shuttle Run (25 feet down and back * 12)
10 Box Jumps, 24″/20″
2 Back Squats (~50% of Back squat)
200m Shuttle Run
10 Box Jumps, 24″/20″
4 Back Squats,
200m Shuttle Run
10 Box Jumps, 24″/20″
6 Back Squats
Etc, etc, etc…

Cash out (Snatch Push Press)
Warm Ups: 50% <2-3 sets

RPE7 x 5 reps
RPE7 x 5 reps
RPE7 x 5 reps
RPE7 x 5 reps
RPE7 x 5 reps