Warm Up – 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
4x Spider Man Lunge Hold 2s
Snatch Warm Up
A) 3 sets: 5 Muscle Snatch w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull w/ empty bar
C) 3 sets: 3 Snatch Lands w/ empty bar
*Bar is overhead*
D) 3 sets: 3 Tall Snatch w/ empty bar
Snatch Work
E1:30MOM5: Snatch Singles
3-3-2-2-1
60-70% Snatch/Light to Moderate
Clean Warm Up
A) 3 sets: 5 Muscle Clean w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull
C) 3 sets: 2 Tall Power Clean + 2 Tall Clean w/ empty bar
Clean Work: Clean Singles
E130MOM5
3-3-3-2-2
60-70% Clean/ Light to Moderate