Warm-Up:

2 Rounds of each Block – 5 reps of each movement

1- PVC Pass-through, Around-the-Worlds, Good Mornings, Trunk Twists, Squats, Leg Swings

2- PVC Conventional Deadlifts, Snatch Grip Deadlifts, Overhead Squats Snatch Balance, Power Snatch

3- Empty Barbell Snatch Grip Deadlift, High Hang Power Snatch, SLOW Overhead Squats, Controlled Power Snatch

Workout:

For Time:
10 Rounds of:
3 Overhead Squats
6 Snatch
9 Deadlift
1 Minute Rest between rounds

Aim to use the same bar for all three movements
If you’re proficient with all three movements, feel free to increase reps to 4/8/12!

Focus tomorrow is CONTROL and Full Range of Motion. Stand all the way up each rep, walk out of the gym feeling BETTER about your technique. Think: Perfect ROM over sprinnnnt.

If you need two different bars, or one bar and PVC, do it!
Rounds should take between 60 and 90 seconds of controlled reps.

At-Home Version:
10 Rounds of:
2 Single-Arm DB Overhead Squats per arm, 3 Single-Arm DB Snatches per arm, 4 Single-Arm DB Deadlifts per arm
Rest 1 minute between rounds

2 OH Squats one arm, switch arms, 3 Snatches per arm, switch arms, 4 DL’s per arm, switch arms, rest.