FullSizeRender   The Winning sock ….. These beauties belong to ED”, congrats Ed for playing and entering 3 pairs of socks!

Warm Up 2x

30 Hollow Rocks 20 Rev Hollow Rocks 20 Ring Row400m Jog30/30 Pigeon 30/30 Lizard 30/30 Twisted Cross, shoulders

Skill warm up with dowel or naked bar 3 Sets: for Technique 3 Muscle Snatches 3 Power Snatch from Below Knee 3 Overhead Squats 3 Drop Snatch 3 Snatch from Below Knee


Snatch 1 rm

Ladder time alternate between the 2 moves

core finisher… Surprise