Warm up
Mobilise as necessary
Glute activation drills
2 rounds
30 seconds of air squats
30 seconds held in the bottom of the squat
Strength
Front squat 10 sets of 2 at 85%
Deadlift 6 sets of 1 at 65%
Olympic weightlifting
10 minute EMOM
1 snatch
Metcon
3 rounds for time
21 box jumps
15 burpees
9 hang power snatch 50/30
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