Warm Up – 2RNFT
10x Band Shoulder Rotations
10x Band Pull Apart
6x Band Good Morning
6x Squat Hold 2s
Snatch Warm Up
A) 3 sets: 1x (3Tall Muscle Snatch + 3Snatch-Grip Push Press + 3Snatch Balance + 3OHS)
W/ empty bar
B) 3 sets: 1x (1 Hang Snatch + 1 Snatch)
60% Snatch
Snatch Work
5 sets: 1:00 Effort + 1:00 Rest
1x (1Snatch Pull to Hold + 1High-Hang Snatch + 1Snatch)
3 sets: 65-70%/ Light to Moderate
2 sets: 75-80% Snatch / Moderate to Heavy
Clean Warm Up
A) 3 sets: 1x (3Tall Muscle Clean + 3 Tall Clean + 3 Front Squat)
W/ empty bar
B) 3 sets: 1x (1 Hang Clean + 1 Clean)
60% Clean
Clean Work
5 sets: 1:00 Effort + 1:00 Rest
1x (1 Clean Pull to Hold + 1High-Hang Clean + 1 Clean)
3 sets: 65-70%/Light to Moderate
2 sets: 75-80%
Press/Jerk Warm Up
A) 3 sets: 5x Strict Press
W/ empty bar
B) 3 sets: 2x Tall Split Jerk w/ 2s pause in catch
W/ empty bar
C) 3 sets: 2 Split Jerk
60-65% Split jerk
Split Jerk Work
5 sets: 1:00 Effort + 1:00 Rest
Work into a heavy single Split Jerk