Warm Up – 3 Rounds-Not-For-Time
A) 5x 3-5s hold PVC Standing Lat Opener
B) 5 Band Pull Apart
C) 10 Band Monster Walk
D) 10 Standing Hip CARs
BARBELL WARM UP
Complete the below w/ an empty bar.
A) 3 sets: 3 Pause Split Jerk w/ 2s pause dip & 2s pause catch
B) 3 sets: 2 Tall Snatch Drop Power + 2 Tall Snatch Drop Full
C) 3 sets: 3 Tall Clean
SNATCH
E1:30MOM6
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 3 @ 75%
5th set: 2 @ 80%
6th set: 1 @ 85%
% of Snatch
C&J
E1:30MOM6
Perform each set as…
1st & 4th set: 2 Clean + 1 Split Jerk NOTE: Can be adjusted between 70-75% of C&J.
TOTAL 3 REPS PER SET
Other Sets: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 3 @ 75%
5th set: 2 @ 80%
6th set: 2 @ 85%
% of C&J