Warmup

15 min machine

A. Pause squat clean 3 sec hold 1’ off ground 2 reps @225 3×6 sets

5 total sets these were great to hold that position no misses second rep was a grind

B. Hang power snatch 2-3 reps +10 sec bottom hold 3-5 sets

135-165 felt solid could have been went heavier I think but old bar that doesn’t spi well and in the rain I was alittle cautious

3 sets

30 sec hollow hold

30 side plank

5 foot instrintic drills

60 sec scrnuth and hold

the foot and staunch hold lit my feet up. Like the drills the core was good seems to be getting stronger