Warm Up – 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Squat Hold 2s
6x Alt. Lunge & Twist to 2s hold
Snatch Warm Up
A) 3 sets: 3 Tall High Pull + 3 Tall Muscle Snatch + 3 OHS w/ empty bar
B) 3 sets: 3 Snatch Grip Push Press + 2 Snatch Balance w/ empty bar
C) E130MOM5
1st set: 3 @ 55-60%
2nd set: 2 @ 65%
3rd set: 1 @ 70%
4th set: 1 @ 75%
5th set: 1 @ 75-78%
C&J Work: Work into a heavy single Snatch
6 sets: 1:00 effort + 1:00 rest
Suggested start @ 80% Snatch
Classic/Conventional Deadlift Warm Up
E130MOM5
1st set: 5 @ 55-60%
2nd set: 3 @ 65%
3rd set: 2 @ 70%
4th set: 2 @ 75%
5th set: 2 @ 80%
Deadlift Work: Work into a heavy 2 Deadlift
6 sets: 1:00 effort + 1:00 rest