Monday

Warm-up
2:00 Row
0:30 Inchworm
0:30 Active Spiderman
0:30 Active Samson
0:30 Lying Alternating Chest Opener Stretch
0:15 PVC Pass Through
0:15 PVC Around The World (L)
0:15 PVC Around The World ( R )
0:15 PVC Behind The Head Snatch Grip Strict Press
0:15 PVC Snatch Grip Deadlift

EMPTY BARBELL
5 Slow Good Mornings
5 Elbow Rotations
5 Behind The Head Snatch Grip Push Press
5 Slow Snatch Grip Deadlifts

Power Snatch"CheckPoints"
3 Power Snatches from the Pocket
3 Power Snatches from the Knee
3 Power Snatches from Mid Shin

Snatch (Weight)
Every 2min:
Power Snatch
5-4-3-2-1
Metcon (Time)
Fitness
2-4-6-8-10:
Power Snatches (95/65)

After Each Round:
400 Meter Row
3 Pull-Ups + 3 Knee Raises

Metcon (Time)
Performance
2-4-6-8-10:
Power Snatches (135/95)

After Each Round:
400 Meter Row
3 Strict Pull-Ups + 3 Knee to Chest

Metcon (Time)
Rx+
2-4-6-8-10:
Power Snatches (135/95)

After Each Round:
400 Meter Row
2 Rope Climbs

Metcon
COOLDOWN
MOBILITY
1:00 Banded Lat Stretch (L/R)

AFTER CLASS
3×5 Eccentric Snatch Grip Deadlifts
0:05 on the way down
Light/Moderate weight
After every set
15 Band Pull Aparts
1:00 Plank