Warm Up – 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x KB Goblet Squat
5x Band Good Morning
4x Spider Man Lunge Hold 2s
Snatch Warm Up
empty bar
A) 3 sets: 5 Muscle Snatch + 3 OHS
B) 3 sets: 3 Tempo Snatch Pull
2s Below Knee + 2s Above knee + 2s Mid + 2s Power
C) 3 sets: 2 Dip Power Snatch
Snatch Work: Tempo Snatch
E130MOM5: 3x (5s pull then snatch)
60% Snatch/Light
Snatch Halting Deadlift
E2:00MOM4
4x
75% Snatch
3 Front Squat + 2 Back Squat
E3:00MOM3
80% Front Squat