5 Minute Flow

Pre-Lift:

100 Pull aparts

20 dislocations

50 Overehead Reaches w/ PVC Pipe

50 Back Raises

10 Medicine Ball Slams

10 Goblet Squats

10 KB Swings

Barbell Complex: 1×5 Snatch Pull, 1×5 Muscle Snatch, 1×5 Snatch Balance, 1×5 Press from Snatch, 1×5 OH Squat

Lift:

Snatch EMOM x 10 minutes

OH Press 3×5 + 5lbs from last workout

Circuit x 5

Plate Front Raises x 20

Plate Triceps Extension x 20

Hammer Curls x 20

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