Barbell specific warm up on board
Start with an empty bar and work up to a moderate weight. Form focus.
7 sets of 2 squat snatch
Drop and reset between reps, short break a few seconds
70 to 80 percent of 1 rep max
4 sets of 3 snatch grip deadlifts- 85 to 105 percent of your 1 rep max.
12 minute Amrap
4 Chest to Bar Pull Ups
6 DB Snatch 50/35lbs
8 Db front rack lunges (4 each leg)
10 Wallballs 20/14lb