Warm Up – 3RNFT
10x PVC Shoulder Rotations
6x Band Sword Pull Apart
10x Band Monster Walks
4x Spider Man Lunge Hold 2s
Snatch Warm Up
A) 3 sets: 5 Muscle Snatch + 5 OHS w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in bottom w/ empty bar
C) 3 sets: 2 Tall Snatch from toes w/ empty bar
Snatch Work
A) EMOM5: 3 No-Feet Snatch
55-60% Snatch/Very Light
B) E130MOM5: 2x (1 Snatch + 2 OHS)
60-65% Snatch/Light
Clean Warm Up
A) 3 sets: 5 Muscle Clean + 5 Front Squat w/ empty bar
B) 3 sets: 3 Tall Clean from toes w/ empty bar
Clean Work
A) EMOM5: 3 No-Feet Clean
55-60% Clean/Very Light
B) E130MOM5: 2x (1 Clean + 2 Front Squat)
60-65% Clean/Light