GROUP WARMUP
2 sets –
10 banded pull aparts
5 bent over Y raise
5 glute bridges + :10 hold
5 plate squats

BARBELL CYCLING TECH
EMOM for 3:00
5 power position power snatch @30% 
Rest 2:00
EMOM for 3:00
4 midhang power snatch  @40% 
Rest 2:00
EMOM for 3:00
3 Low hang power snatch @55% 
Rest 2:00
EMOM for 3:00
2 power snatch @65-70% (singles)

SCAPULAR RETRACTION/REAR DELT WORK
2 sets –
5 pause ring rows (3-sec hold at top)
5 dumbbell rear delt raise

CORE CONTRACTION AND ROTATION WORK
3 sets –
3 high amplitude arch to hollow/TTB
10 Russian twists
5 abwheel roll-outs