Warm Up
3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach
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: SNATCH SINGLES
E1:30MOM8
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: 70%
6th: 75%
7th: 80%
8th: 85%
% of Snatch
C&J Work
Perform each set as….
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: 70%
6th: 75%
7th: 80%
8th: 85%
% of C&J