Snatch            dowel breakdown     shrugs from floor      3x5 at 70%    block snacth- hang    4x4     60% focus on hip extension         EMOM x10     even- close grip high pull     odd- behind the neck barbell press           LiteFit 5 Rounds 10 Floor Press 20 Ring Rows "Digger" Every 5 mins

Front squat    EMOM x10 5 @ 75% move it with speed   Burn It Up 4 rounds        25 cals            25push ups   25 BJO            Olympic Lifting 15 mins x 3 reps at a time at 55% 1 RM Snatch Pull from the floor *focus work: Full Hip Ext, high

            strict press                 5 at 50%                    5 at 60%                    5 at 60%                    5 at 60%                    5 at 65%                    EMOM x10     10       even- DB snatches    8          Odds- HSPU               50/35