Warm Up: 10 minutes
A) 3 sets: 5 Snatch Grip RDL w/ empty bar
B) 3 sets: 5 Snatch Grip Strict Press + 3 Back Squats
Snatch Pull
Pause 2s at knee per rep
E2:00MOM3
4x @ 75%
4x @ 80%
4x @ 85%
Press in Snatch
E1:30MOM4
* Movement can be done while seated on a box if mobility is an issue.
1st set: 5x 50%/ Very Light
2nd set: 5x 50%/ Very Light
3rd set: 5x 55%/ Very Light
4th set: 5x 55%/ Very Light
% of Press
Back Squat
E2:30MOM5
1st set: 7x 60%
2nd set: 7x 65%
3rd set: 5x 70%
4th set: 5x 75%
5th set: 5x 75%
% of Back Squat