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Warmup:
15 minutes easy:
10 dowel passes
10 cal ski
10 beat swings
10 shuttle runs (50 ft)
30 second calf stretch / side
30 second quad stretch/side
Technique work, with empty bar or dowel:
1 round:
Down & shrug, down & pull, down and power snatch (2 inches down)
Down & shrug, down & pull, down and power snatch (4 inches down)
Down & shrug, down & pull, down and power snatch (parallel)
Down & shrug, down & pull, down and full snatch
Switch to clean grip:
Front rack stretches
Same drill as above but with cleans
Practice one round of each EMOM (front squats, thrusters, push jerks) before starting to go over technique and appropriate weights:
WOD:
EMOM x 4:
3 Front squats
3 Bar facing burpees
Rest 1 minute
EMOM x 4:
3 Thrusters
3 lateral burpees
Rest 1 minute
EMOM x 4:
3 Push Jerks