Warm Up – 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold
Snatch Warm Up
A) 3 sets: 3 Tall Muscle Snatch + 3OHS
w/ empty bar
B) 3 sets : 3 Tall High Pull + 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Hang (Above-Knee) Snatch
55-60% Snatch
Snatch Work
E130MOM5
3 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Snatch (Below Knee)
65-70% Snatch/Light to Moderate
Clean Warm Up
A) 3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 2 Hang (Above Knee) Clean
55-60% Clean
Clean Work
E1:30MOM5
3 Yo-Yo Clean (Below Knee to Hip) + 1 Floating Clean (Below Knee)
65-70% Clean/Light to Moderate
Clean Deadlift
E2:00MOM4
3x 80% Clean