WARMUP/MOBILITY
Hip openers
Snatch shoulder prep
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OHS warmup
Snatch warmup
Snatch shoulder prep
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OHS warmup
Snatch warmup
Hang Snatch
A1) 15 mins to build to a heavy / max hang snatch
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A2) E2MOM x 3 sets:
1 hang snatch + 1 overhead squat w / 3sec pause in both @ 90% of A1
—Skip an interval to prep for A3—
A3) E2MOM x 3 sets:
2 hang snatch + 2 overhead squats – no pause @ 80% of A1 (complete both hang snatches followed by both OHS)
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A2) E2MOM x 3 sets:
1 hang snatch + 1 overhead squat w / 3sec pause in both @ 90% of A1
—Skip an interval to prep for A3—
A3) E2MOM x 3 sets:
2 hang snatch + 2 overhead squats – no pause @ 80% of A1 (complete both hang snatches followed by both OHS)
Front Squat x 3
B1) 12 mins to build to a heavy / max triple front squat
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B2) E2MOM x 5 sets:
3 front squats @ 90% of A1
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B2) E2MOM x 5 sets:
3 front squats @ 90% of A1
3 sets:
Set 1: 3 UB Turkish getups per arm – light weight
Set 2: 2 UB Turkish getups per arm – medium weight
Set 3: 1 Turkish getup per arm – heavy
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Crossover iron scap after completing all sets of Turkish get ups
Set 1: 3 UB Turkish getups per arm – light weight
Set 2: 2 UB Turkish getups per arm – medium weight
Set 3: 1 Turkish getup per arm – heavy
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Crossover iron scap after completing all sets of Turkish get ups
