3 Rounds: 10 Minutes
10x Shoulder CAR’s (Weight/No weight)
10x Plate Halos w/ Light Plate
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch
Snatch Warm Up: 5 Minutes
A) 3 sets : 5 Muscle Snatch + 2 OHS
w/ empty bar
B) 3 sets: 2 Snatch High Pull + 1 Snatch
w/ empty bar
Clean Warm Up: 5 Minutes
A) 3 sets: 5 Muscle Clean + 3 Front Squats
w/ empty bar
B) 3 sets: 2 Clean High Pull + 1 Clean
w/ empty bar
Snatch Work
E2:00MOM7
Snatch Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 1 x 82%
6th set: 1x 85%
7th set: 1x 88%
% of Snatch
Clean Work
E2:00MOM7
Clean Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 1x 83%
6th set: 1x 86%
7th set: 1x 90%
% of Clean