Warm Up – 3RNFT
10x PVC Shoulder Rotations
6x Band Strict OH Press
6x Empty Bar Back Squats
6x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
Snatch Warm Up
empty bar
A) Pull Technique
5 sets: 1x (1 Pull to Knee + 1 Pull to Mid + 1 Pull to Power then shrug)
B) Turnover + OH Position
3 sets: 1x (5 Muscle Snatch + 3 OHS)
C) Catch Position
1. Snatch Balance w/ 2s pause in catch: 3 sets of 3
2. Tall Snatch: 3 sets of 2
Snatch Work
Power or Squat Snatch
A) E130MOM5: 3x No-Feet Snatch
50% Snatch/Very Light
B) E130MOM5: 2x (1 High-Hang/DipSnatch + 1 Snatch)
60% Snatch/Light
Clean Warm Up
empty bar
A) Pull Technique
5 sets: 1x (1 Pull to Knee + 1 Pull to Mid + 1 Pull to Power then shrug)
B) Turnover + Front Squat Position
3 sets: 1x (5 Muscle Clean + 3 Front Squat)
C) Catch Position
1. Slow-Mo Clean: 3 sets of 3
2. Tall Clean: 3 sets of 2
Clean Work
Power or Squat Clean
A) E130MOM5: 3x No-Feet Clean
50% Clean/Very Light
B) E130MOM5: 2x (1 High-Hang/Dip Clean + 1 Clean)