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 Snatch High Pull + 3 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar
C&J Warm Up
A) 3 sets: 3 High Pull + 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
w/ empty bar
Snatch Work
E2:30MOM5
Snatch Complex
1 Snatch Pull + 1 High-Hang + 1 Low-Hang Snatch + 1 OHS
60-75% Snatch
C&J Work
E2:30MOM5
C&J Complex
1 Clean Pull + 1 Clean + 1 Front Squat + 1 Split Jerk
60-75% C&J