Two sets of:
Single-leg jump rope x 15 seconds per side
Air Squat x 15 reps
Hollow Hold x 30 seconds
If snatching on the Performance track today, additionally perform one to two sets of:
“Three-Position Snatch Warm-Up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat
Build over the course of the 10 sets to today’s heavy.
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
*For the overhead squats, choose a weight that will challenge you, but you should still be able to complete the 6 reps unbroken.