WARM UP / MOBILITY
Hip and Shoulder warm-up
Band pull aparts, presses, dislocates
Single leg good mornings
Snatch prep / tech
Band pull aparts, presses, dislocates
Single leg good mornings
Snatch prep / tech
Hang Power Snatch X 3
A1) 15 min to build to a heavy 3 or new 3RM.
— Rest 2 min —
A2) E2MOM x 3 sets:
3 reps @ 90% of weight achieved in A1
— Rest 2 min —
A2) E2MOM x 3 sets:
3 reps @ 90% of weight achieved in A1
Every 90s x 8 (4 sets of each alternating)
B1) 3 x Halting Snatch pulls (2s pause at the knees, 4-5s controlled negative down. Reset between reps rest 5-10s.)(90-110% of max snatch)
B2) Behind the neck strict press x 6-8 reps (2,1,X,2
B1) 3 x Halting Snatch pulls (2s pause at the knees, 4-5s controlled negative down. Reset between reps rest 5-10s.)(90-110% of max snatch)
B2) Behind the neck strict press x 6-8 reps (2,1,X,2
Complete 3 rounds NFT:
15-20 x GHD Sit-ups
50ft Double KB overhead walking lunge
15-20 x GHD Sit-ups
50ft Double KB overhead walking lunge
