WARM UP – MOBILITY
Dynamic running/jumping warm-up
15 x Dowel dislocates
10 x Cuban press (add light plates to the dowel / weighted dowels)
Power Snatch footwork drills, tech, warm-up w/ weighted dowel or empty barbell
POWER SNATCH X 3
15 min to build to a heavy but unbroken set of 3 ‘touch and go’ power snatches
Complete 5 rounds for time:
15 Power Snatches (95/65lbs)
Scale to a weight were smooth fast touch and go reps are attainable
Intermediate athletes scale to Hang Power Snatch
New athletes keep the bar very light or scale down to a KB swing.
Crossover Symmetry “Plyo” or “Iron Scap”
2 min each: Couch stretch, pigeon pose, weighted straddle stretches.