WARMUP/MOBILITY
Dynamic stretch – hips & shoulders
2×5 KB windmills per side
2×5 KB windmills per side
Hang Snatch X 2
15 mins to build to a max hang snatch double
At mins 18, 20 & 22 perform 2 reps at 85-90% of max
At mins 18, 20 & 22 perform 2 reps at 85-90% of max
E2MOM x 4 sets
2 Halting Snatch Deadlift + 1 Snatch Pull
3 secs pause at knees on deadlifts only
100-110% of snatch max
4 sets
3 snatch grip push press + 2 overhead squats w / 3 sec pause in the bottom
*Go heavy but prioritize shoulder stability and good squat position vs maxing out
3 snatch grip push press + 2 overhead squats w / 3 sec pause in the bottom
*Go heavy but prioritize shoulder stability and good squat position vs maxing out
2 sets
Max UB GH raises
3 UB Turkish get-ups per arm
—–
Crossover iron scap
Max UB GH raises
3 UB Turkish get-ups per arm
—–
Crossover iron scap
