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 Grip Overhead Squat 3-3-2-2-2
E2:30 x 5

Overhead Squat for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 90%
#5: 2 reps @ 90%

Hang Squat Snatch 3-3-2-2-2
E2:30 x 5

Hang Squat Snatch for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 85%

WOD
3 RFT:

50 Air Squats
25 Pull ups
15 dB Floor Press, 50/35

Cash out (Snatch Dead Pull)
110 % x 3 reps
110 % x 3 reps
110 % x 3 reps
110 % x 3 reps