The Open is almost here

Warm Up/Mobility
Banded 7’s
Halo/Banded Hip Activation
Warm-up
A) Burgener Warm up Snatch
3 Sets

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

3:00 cardio (moderate pace)
-then-
3 Sets
1 squat snatch (build weight each set)
3 power clean and jerk (build weight each set)
30 single unders

Metcon
Metcon (Time)
10 Rounds
1 Squat Snatch (155/105)
3 Power Clean and Jerks (155/105)
30 Double Unders

Strength
If Time Allows
Back Squat (10×3 @84%)
Front Squat (3×2 @ 101%)

Finisher
Metcon
3 Sets:
10 Dumbbell Single Leg RDL (Each Side)
10 Dumbbell Single Arm Shoulder to Overhead (Each Side)
10 Cat Cow Exercises

Post Workout Mobility
3:00 Child’s Pose

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