500m row
50′ walking kick to toe touch
50′ duck walk
3x through PVC drills
High hang, mid thigh, above knee, below knee, ground 10 min
Behind the neck push press 3×3 @light weight 5min
Behind the neck push jerk 3×3@light weight 5 min
Heaving snatch balance practice build up to a moderate load 10 min
High hang power snatch work up to a moderate load 10 min
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