Warm Up – 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x KB Goblet Squat
4x Spider Man Lunge Hold 2s
Snatch Warm Up
A) 5 sets: 3x 3-position pull w/empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Snatch Balance
D) 3 sets: 3 Tall Snatch w/ empty bar
Snatch Work: Snatch Doubles
E130MOM5
60-70% Snatch/Light to Moderate
Clean Warm Up
A) 5 sets: 3x 3-position pull w/empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Slow-Mo Clean
wide stance
D) 3 sets: 3 Tall Clean w/ empty bar
Clean Work: Clean Doubles
E130MOM5
60-70% Clean/Light to Moderate