General Warm Up:
3 minute Row, increase pace each minute
Roll Back with Hands in OH Position – 1 minute, Shoulder Stretch at Rack – 1 minute each arm, 10 Thoracic High Fives
Review each movement for proper form and technique.
10-15 Reps of WBS & Snatch
10 Strokes each of Legs only, Arms and Back, Full Strokes
5 rounds of 1 minute of : Wallballs, DB Snatch, Cal Row, Rest
Rx 50/35, L2 40/25 L1 30/20
WBS, DB Snatch => Weight
3 minutes of constant work, pick a 3 minute pace for each exercise, not a 1 minute pace. Try working for most of the minute with a short time for the transition.