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Warm-up

3 Slow Rounds:
10 PVC Pass Throughs
10 Snatch Grip BTN Push Press
10 Overhead Squats
50m Jog

Mobility

Banded Overhead Distraction:2 minutes
Overhead with External Rotation Bias:1 minute
Quad Smash: 1 minute
Posterior Chain Floss: 1 minute

Weightlifting

Power Snatch (5-5-5-5-5)

Metcon (Time)

3 Rounds:
7 Power Cleans @65% 1RM
Row 500m

Cool Down

Partner:
Lateral Neck Stretch
Rotating Neck Stretch
Behind the back Chest Stretch
Lying Leg Cross-Over Stretch
Lying Cross-Over Knee Pull-Down Stretch
Straddle Stretch