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
A) 3 sets : 2 Tall Muscle Snatch + 2 Tall Power Snatch w/ 2s pause in catch
w/ empty bar
Clean Warm Up
A) 3 sets : 2 Tall Muscle Clean + 2 Tall Power Clean w/ 2s pause in catch
w/ empty bar
Snatch Work
E1:30MOM6
3x At-Knee Power Snatch w/ 2s pause in catch
1st-3rd set: 60%
4th-6th set: 65%
% of Snatch or Power Snatch
Clean Work
E1:30MOM6
3x At-Knee Power Clean w/ 2s pause in catch
1st-3rd set: 60%
4th-6th set: 65%
% of Clean or Power Clean