WARM UP – MOBILITY
Dynamic joint warm-up + hip rotations / openers
Dowel dislocates, overhead, and thoracic mobility
Warm-up/Tech: Overhead squats / Snatch balance / Power snatch
POWER SNATCH, SNATCH BALANCE, OVERHEAD SQUAT
15 minutes to build to a heavy set of:
1 Power snatch + 1 Snatch Balance + 1 Overhead squat
Start with 2-3 sets of 2+2+2 with a light loads to get some more reps in, then move to 1+1+1 as the weight increases.
Complete for quality:
10 to 1 reps of: Bulgarian split squats/leg (10R, 10L, 9R, 9L… 1R, 1L)
Rest 3-4 mins
10 to 1 reps of: Russian box steps ups 20″ (10R, 10L, 9R, 9L… 1R, 1L)
Both can be completed at body weight or a light-moderate KB held in the front rack on opposite side to your working leg.
For the step ups, your top leg can stay on the box the whole time.
Work through each with intensity but not “for time”. Rest as needed to remain unbroken on each round.