Moving Through for 5 Minutes [Using Empty Bar] 5x Inch Worms 5x 3-Position Snatch Pulls 5x High Hang Muscle Snatch 5x Snatch Grip Push Press

Every 2:00 x 6: 2 Muscle Snatch 1 Power Snatch Build up to a heavy [Technically Solid] set of the complex for the day. Notes: This is the first stage of our snatch progression. The focus for this week is to fully open ankles, knees, and hips at the top of the pull. Think "get as tall as you can".

Every 2:00 x 5: 5 Sotts Press 5 Overhead Squats Notes: The main focus here is to strengthen the catch position of our Snatch. Go heavy but keep a good solid form. Start off with around 20-25% of your 1RM squat snatch and build in weight throughout the 5 sets. Focus on keeping a good solid position [weight on heels, knees out, chest tall, elbows rotated forward] throughout your working reps.

2 Rounds of: 1:00 Barbell Ankle Stretch 1:00 Barbell Thoracic Extension

3 Rounds: 30sec Row/Ski 30sec Dead Hang 30sec Goblet Squat Hold 5 Deadlifts 5 Clean High Pulls 5 Muscle Cleans 5 Strict Press

Every 2:00 x 6: 2 Clean High Pulls 1 Power Clean 1 Split Jerk Build up to a heavy [Technically Solid] set of the complex for the day. Notes: This is the first stage of our snatch progression. The focus for this week is to fully open ankles, knees, and hips at the top of the pull. Think "get as tall as you can".

Every 2:00 x 5: 20-30sec Front Rack Hold Build up to 95% of 1RM Front Squat Notes: Keep your core braced while breathing as naturally as you can