Warm Up – 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold
Snatch Warm Up
A) 3 sets: 3 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar
Clean Warm Up
A) 3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
Snatch Work
E130MOM4
3 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Snatch (Below Knee)
65-70% Snatch/Light to Moderate
E130MOM4
Snatch Doubles
75% for first 2 sets
80% for last 2 sets
Clean Work
E1:30MOM4
3 Yo-Yo Clean (Below Knee to Hip) + 1 Floating Clean (Below Knee)
65-70% Clean/Light to Moderate
E130MOM 4
Clean Doubles
75% for first 2 sets
85% for last 2 sets