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
Clean Warm Up
A) 3 sets: 5 Muscle Clean + 5FS
w/ empty bar
B) 3 sets: 3 No-Feet Clean
w/ 50% Clean
Clean Work
E130MOM5:
3 Dip Squat Clean
60 -> 65 -> 70 -> 75% x 2 sets
OHS Warm Up
A) 3 sets: 2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Balance + 2 OHS
w/ empty bar
OHS Work
E2:00MOM4
Athlete can snatch + OHS or take OHS from rig
5 @ 55-60%
5 @ 60-65%
3 @ 70%
3 @75%
% Snatch/OHS