3 Rounds: 10 minutes
20x PVC Shoulder Rotations
5x Empty Bar Good Morning
5x Plate OHS w/ light plate
10x Kneeling Hip Flexor Stretch w/ 2s hold
Front Squat Warm Up
E2:30MOM2
1st set: 5 @ 60%
2nd set: 5 @ 65%
% of Front Squat
Front Squat
E2:30MOM8
WORK INTO A 3RM FRONT SQUAT
NOTE: May not require all sets to establish.
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 3 @ 80%
4th set: 3 @ 85%
5th set: 3 @ …
6th set: 3 @ …
7th set: 3 @ …
8th set: 3 @ …
% of Front Squat
Barbell Warm Up: 10-15 minutes
A) 3 sets: 2 Snatch Balance + 2 OHS
w/ empty bar
B)3 sets : 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Clean + 2 Tall Split Jerk
w/ empty bar
Snatch Balance + OHS
E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Snatch Balance + 1OHS
4th set: 80%
5th set: 85%
6th set: 90%
% of Snatch