WARMUP/MOBILITY
Dynamic lengths
Band shoulder warmup drills
—
Quick OHS & BB complex review/warmup
Band shoulder warmup drills
—
Quick OHS & BB complex review/warmup
Snatch + Hang Snatch + Overhead Squat
A1) 15 mins to build to a max in the complex
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
—Rest 3 mins—
A2) E2MOM x 3 sets:
Set 1: 1+1+1 @ 90% of A1
Set 2: 2+2+2 @ 80% of A1
Set 3: 3+3+3 @ 70% of A1
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
—Rest 3 mins—
A2) E2MOM x 3 sets:
Set 1: 1+1+1 @ 90% of A1
Set 2: 2+2+2 @ 80% of A1
Set 3: 3+3+3 @ 70% of A1
Overhead Squat Jackie
For time:
1km Row
50 Overhead squats 45/35lb
30 Pullups
1km Row
50 Overhead squats 45/35lb
30 Pullups
3 sets NFT:
8-10 Powell raises
20 Banded face-pulls
—
Crossover iron scap after completing 3 sets
8-10 Powell raises
20 Banded face-pulls
—
Crossover iron scap after completing 3 sets
