Warm Up – 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
10x PVC Ninja Shoulder Openers
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
Snatch Warm Up: 10 Minutes
A) 3 sets : 3 Yo Yo Pull + 3 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets:
3 Tall Snatch w/ 3s pause in catch + 3 OHS
w/ empty bar
Snatch Work
E2:00MOM5
3 Yo-Yo Pull+ 1 Below Knee Snatch + 1 OHS
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Snatch
Clean Warm Up: 10 minutes
A) 3 sets: 3 Yo Yo Pull + 3 Mid-Thigh Muscle Clean
w/ empty bar
B) 3 sets: 3 Tall Clean + 3 Front Squats
w/ empty bar
Clean Complex
E2:00MOM5
3 Yo Yo Pull + 1 Below Knee + 1 Floor
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Clean
Snatch Deadlift
E2:00MOM3
4x 95-100%/Heavy
% of Snatch