Warm Up – 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s
Snatch Warm Up
A) 3 sets: 5 Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in catch
w/ empty bar
C) 3 sets: 3 Pull to Mid + 1 Shrug + 1 High Pull
w/ 50% Snatch
Snatch Work
E130MOM5: 3x (1 Power Snatch w/ 3s pause in catch then 1 OHS from catch)
60% Power Snatch/Light
Clean Warm Up
A) 3 sets: 5 Muscle Clean + 5FS
w/ empty bar
B) 3 sets: 3 Tall Power Clean
w/ empty bar
C) 3 sets: 3 Pull to Mid + 1 Shrug + 1 High Pull
w/ 50% Clean
Clean Work
E130MOM5: 3x (1 Power Clean w/ 3s pause in catch then front squat from catch)
65% Power Clean/Light
Clean Pull Work
E2:00MOM4
2 Clean Halting Deadlift + 2 Clean Floating Pull
70% Clean/Moderate