WARMUP/MOBILITY
Band shoulder warmup; dislocates, overhead ROM drills, external rotations
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Pre-squat hip openers
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OHS warmup
Snatch warmup from hang; high or above knee, individuals choice
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Pre-squat hip openers
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OHS warmup
Snatch warmup from hang; high or above knee, individuals choice
Hang Snatch x 2
A1) 15 mins to build to a heavy/2RM Hang Snatch – high hang or above knee
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A2) E2MOM x 3 sets: 2 Hang Snatches at 90% of A1 ***3 sec pause in the bottom of both reps, otherwise it’s a no-rep***
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A2) E2MOM x 3 sets: 2 Hang Snatches at 90% of A1 ***3 sec pause in the bottom of both reps, otherwise it’s a no-rep***
Snatch Pull x 3
*Use straps here if you have them!
B1) 12 mins to build to a 3RM Snatch Pull – go heavy, but stop when you feel your mechanics begin to change too much
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B2) E2MOM x 2 sets: 3 Snatch Pulls @ 90% of B1
-Skip an interval-
B3) E2MOM x 2 sets: 5 Snatch Pulls @ 75% of B1
B1) 12 mins to build to a 3RM Snatch Pull – go heavy, but stop when you feel your mechanics begin to change too much
—
B2) E2MOM x 2 sets: 3 Snatch Pulls @ 90% of B1
-Skip an interval-
B3) E2MOM x 2 sets: 5 Snatch Pulls @ 75% of B1
3 Sets:
Max Strict Pullups @ 3113 tempo (pronated)
8 Seated single arm DB Press @ 3113 tempo
Max GH Raises
Max Strict Pullups @ 3113 tempo (pronated)
8 Seated single arm DB Press @ 3113 tempo
Max GH Raises
