Before Class
Get warm
Squat Preparation

Class warm-up
5 Squat jumps
5 OHS with 3 sec pause
5 Snatch Balance
2 sets

Weightlifting
A1. 5 Slow Snatch pull; 2 sets
A2. 5 Slow pull Snatch; 2 sets
A3. 5 Snatch; 2 sets

B. EMOM 10: Snatch @ 75% 1RM

Strength
Deadlift; 10 reps; 3 sets; Add 5-10kg from last week

Midline
Loaded feet elevated FLR; 20 sec; 4 sets; add 2.5-5kg from last week

10 Crossover KB Deadlifts
15 V-ups or Tuck-ups
20 Side Plank Dips, each side
3 sets