3 Rounds: 10 minutes
10x Band Shoulder Rotations
5x (2 Empty Bar Good Morning + 2 Empty Bar Back Squat)
6x Spider Man Hip Flexor Stretch
Snatch Warm Up: 5 Minutes
A) 3 sets : 2 Muscle Snatch + 2 Snatch Balance
w/ empty bar
B) 3 sets: 2 Tall Snatch + 2 Floor Snatch w/ light weight (50%) or empty bar
Clean Warm Up: 5 Minutes
A) 3 sets: 2 Muscle Clean + 2 Front Squat
w/ empty bar
B) 3 sets: 2 Tall Clean+ 1 Floor Clean w/ light weight (50%) or empty bar
Snatch Work
Snatch Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
2 @ 70-73%
1 @ 75-78%
1 @ 80-85%
1 @ 85-90%
1 @ 95-100%
1 @ 100-102%
1@ 102-104%
% of Snatch
C&J Work
1 Clean + 1 Jerk: 1:00 EFFORT + 1:00 REST EACH SET
1+1 @ 65-68%
1+1 @ 70-73%
1+1 @ 75-78%
1+1 @ 80-85%
1+1 @ 85-90%
1+1 @ 95-100%
1+1 @ 100-102%
1+1 @ 102-104%
% of C&J