Theme: keeping the bar close to the chest; being fast under the bar
1) 3-position drill: high hang, knees, floor
2) tall snatches: pull yourself under the bar; start with standing on toes. Not as easy as it sounds, right?
3) combo of 2x snatch pull + 1 fast snatch
4) tall cleans: same tip toe position for a fast drop under the bar
5) 6min combo: EMOM high pull + power clean + high hang squat clean
Bench & row
Press & pull ups
3x max dips/ dumbbell push ups
3×8 reverse dumbbell flies
Deadlift & Squat
5×8 barbell roll-outs (aim was to maintain the ‘dish’ shape throughout the movement)
5×8 single leg KB deadlift
Well done all and as have reminded you find a strength program you can follow and follow it!