1.5

Tech Primer - Muscle Snatch + Power Snatch - work up until you can no longer Power Snatch and then transition to Snatches. 

A. Snatch - Heavy Single

Tech Primer - Muscle Clean plus Power Clean + Jerk - work up until you can no longer Power Clean and then transition to Clean and Jerks. 

B. Clean and Jerk - Heavy Single

C. Back Squirt - Heavy Squirtle


4x25 Hollow rocks (or 30s hollow hold)
25 Situps
20s L-Sit
2 minute easy row
 

Squirtle.jpg