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Foam Roll 1x:
–1min per side Foam Roll Lats
–2min Foam Roll T-Spine
1 Round:
–10 PVC Pass Thru
–10 Alternating PVC Around the World
–:20sec Dead Hang
–10 Scap Push Up
Snatch Drop Progression w/ PVC 1x:
–5 Snatch Drop to 2″
–5 Snatch Drop to Parallel
–5 Snatch Drop to Full
1 Round:
–10 Ragdoll
–10 PVC Overhead Squats
–:20sec Dead Hang
–10 Scap Push-Ups
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–5 High Hang Snatch Low Pull
–5 High Hang Snatch High Pull
–5 High Hang Muscle Snatch
–5 Snatch Balance (to power position)
Specific Barbell Warm Up 1x:
–5 Hang Power Snatch
Heavy Day Scaled Version:
Increase reps as needed for practice
Heavy Day Minimal Gear Version:
DB Hang Power Snatch
5 x 5/arm depending on load
Heavy Day Bodyweight Version:
4 Rounds For Quality
–5 Wall Walk w/ a :03sec pause at the top of each rep
–10 Table Row or Backpack Bent Over Row
–20 Alt. Plank Shoulder Taps w/ a :01sec pause at the top of each rep
Every 2:00 x 3 sets:
Hang Muscle Snatch
3 x 10
Every 2:00 x 3 sets:
Split Stance Good Morning
3 x 8/leg
