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Warm-up
Foam roll upper back and lats,
7-way shoulder stretch,
20s on 40s off – slamball + jump
Flat back shoulder flexion x10
Strength
A.3 Series: TnG Power Snatch 4.3.2 rest 10s between sets, as needed between series
B.Back squat @60% x10, Front squat @135/95 x10, Air squat x30, rest 4 min x3
Bonus
Quickly build to deadlift 2×[email protected]%
Plank 5s/5s x12, rest 60s x5

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