Warm Up – 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
4x Spider Man Lunge Hold 2s
Snatch Warm Up
A) 3 sets: 5 Muscle Snatch w/ empty bar
B) 3 sets: 3 Power Snatch Lands w/ empty bar
Bar is overhead
C) 3 sets: 3 Full Snatch Lands w/ empty bar
Bar is overhead
D) 3 sets: 3 Tall Snatch w/ empty bar
Snatch Work
E1:30MOM5
1x (1 Snatch Pull + 1 Floating Snatch Pull + 1 Floating Snatch w/ 2s pause in bottom)
60-65% Snatch/ Light
Clean Warm Up
A) 3 sets: 5 Muscle Clean w/ empty bar
B) 3 sets: 2 Tall Power Clean + 2 Tall Clean w/ empty bar
Clean Work
E130MOM5
1x (1 Clean Pull + 1 Floating Clean Pull + 1 Floating Clean)
60-65% Clean/Light