3 Rounds: 10 Minutes
10x Band Sword Shoulder Rotations
10x Empty Bar Lat & Elbow Flossing
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch
Snatch Warm Up: 5 Minutes
A) 3 sets : 5 Muscle Snatch + 2 Tall Snatch
w/ empty bar
B) 3 sets: 1 Hang Power Snatch + 2 Snatch
w/ empty bar
Clean Warm Up: 5 Minutes
A) 3 sets: 5 Muscle Clean + 3 Tall Clean
w/ empty bar
B) 3 sets: 1 Hang Power Clean + 2 Clean
w/ empty bar
Snatch Work
E2:00MOM7
3 Snatch Singles Per Set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 73%
6th set: 68%
7th set: 63%
% of Snatch
Clean Work
E2:00MOM7
3 Clean Singles Per Set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 73%
6th set: 68%
7th set: 63%