GENERAL WARM UP
2 Rounds: 10 minute cap
A) 10x Band Shoulder Raise Abduction (5 per arm)
B) 10x Band Shoulder Distraction w/ Flexion (5 per arm)
C) 5x Weighted Plate Good Morning w/ light plate
D) 10x Alternating Squat Thoracic Rotations (5 per side)
SNATCH WORK
E2:00MOM6: 3-position Snatch + OHS
– Perform each set as…
1 Floor + 1 Mid-Thigh + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 62%
2nd set: 64%
3rd set: 66%
4th set: 70%
5th set: 74%
6th set: 76%
% of Snatch
C&J WORK
E2:00MOM6: 3-position Clean + Split Jerk
– Perform each set as…
1 Floor + 1 Mid-Thigh + 1 High-Hang + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
1st set: 62%
2nd set: 64%
3rd set: 66%
4th set: 70%
5th set: 74%
6th set: 76%
% of C&J