cardio warm up:

run 800m, 100 DU

Upper thoracic extension work:

foam roll, peanut roll

side lying t spine rotation

quadraped rotation

Scapular work:

cuban press

banded pull aparts

wall walks with 15 second hold at top x 3

Snatch Prep

ankle mobility

pigeon stretch


PVC OHS lifted, level, toes up


A.  Snatch; work up to a HS, then drop 15% and do 1 rep on the 60 sec. x 3
B.  C&J; 90% x 1 x 3 sets (145)
C.1  Strict HSPU x 7 reps x 3 sets.. go off box if you need to and use plate to lower to tripod
C.2  Strict MU x  3 reps x 3 sets.. use a spotter here if you need to
10 minutes @ 80% effort
10 barbell facing burpees
10 pull ups
10 BB front rack lunge steps @ 95#