mobility :
a) burgener warmup
b) banded shoulder distraction


Snatch - build to a heavy single in 16 minutes


for time :
21 toes to bar
21 shoulder to overhead 95/65
21 straight leg sit-ups
15 toes to bar
15 shoulder to overhead
15 straight leg sit-ups
9 toes to bar
9 shoulder to overhead
9 straight leg sit-ups

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