Warm Up
3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold
Barbell Warm Up
5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk
Snatch Work: 2-POSITION SNATCH
E2:00MOM7: ESTABLISH A HEAVY 2-POSITION SNATCH
Perform each set as….
1 Floor + 1 Hang (Low/Mid-Thigh/High-Hang)
TOTAL 2 REPS PER SET
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: …
6th: …
7th: …
% of Snatch
C&J Work: 2-POSITION CLEAN + SPLIT JERK
E2:00MOM7: ESTABLISH A HEAVY 2-POSITION CLEAN & SPLIT JERK
Perform each set as….
1 Floor + 1 Hang (Low/Mid-Thigh/High-Hang) + 1 Split Jerk
TOTAL 3 REPS PER SET
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: …
6th: …
7th: …
% of C&J
Deficit Snatch Pull
E2:00MOM3: 3 @ 90% for ALL sets
Perform each set while standing on a block riser or 2 plates placed beside each other.
% of Snatch