WARM UP – MOBILITY
Dynamic hip, trunk, and shoulder circles + full body dynamic stretch
Dowel dislocates, Over head squats, Snatch technique drills
Empty barbell warm-up/technique review: Snatch and Clean & Jerk
CLEAN & JERK
Snatch – 1RM
Clean & Jerk – 1RM
20 min to establish a heavy single or 1RM Snatch
Remaining class time (15-20min) to establish a heavy single or 1RM Clean & Jerk
Combine your best Snatch and Clean & Jerk and record your Olympic total for today as well.
Ideally both of these lifts are a “squat” variety, but if your mobility / mechanics / technique does not allow a full squat snatch or clean, then a power variation is acceptable.
Crossover Symmetry Recovery or Iron Scap