Warm Up – 3 Rounds-Not-For-Time
A) 5x 3-5s hold PVC Standing Lat Opener
B) 5 Band Pull Apart
C) 5 Band Shoulder ER Stretch
D) 10 Band Monster Walk
E) 10 Standing Hip CARs
SNATCH WARM UP
E1:30MOM2: Power Snatch
Perform 1-2 sets between 60-65% of Snatch.
NOTE: Adjust weight based on how you’re feeling. % of Snatch
1st set: 3 @ 60%
2nd set: 3 @ 65%
SNATCH WORK
E1:30MOM7
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 85%
6th set: 2 @ 80%
7th set: 3 @ 75%
% of Snatch
C&J WARM UP
E1:30MOM2: Power Clean + Split Jerk
Perform each set as 2 Power Clean + 1 Split Jerk TOTAL 3 REPS PER SET
Perform 1-2 sets between 60-65% of C&J.
NOTE: Adjust weight based on how you’re feeling.
1st set: 3 @ 60%
2nd set: 3 @ 65%
C&J WORK
E1:30MOM7
Perform each set as…
1st & 7th set: 2 Clean + 1 Split Jerk
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: 2 @ 90%
5th set: 2 @ 85%
6th set: 2 @ 80%
7th set: 3 @ 75%
% of C&J