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Bike or Row 1x:
3-5min
PVC Snatch Warm Up 2x:
5 Sumo Inchworm
10 Samson Lunge
10 Scap Push Up
10 PVC Pass Thru
5-10 PVC OHS
5-10 PVC Sotts Press
General BB Warm Up 1x:
10 Muscle Snatch
5 Snatch Push Press
5 Heaving Snatch Balance
5 Snatch Balance
Snatch Specific BB Warm Up
1x:
3 High Hang Snatch
3 Mid Thigh Hang Snatch
3 Mid Shin Power Snatch
Clean Specific BB Warm Up 1x:
3 High Hang Clean
3 Mid Thigh Clean
3 Mid Shin Clean
3 Push Press
3 Split Jerk
High Hang/Hang/Floor
High Hang, Hang, Floor
Same
3 x 6/arm: 3 Position Single Arm DB Power Snatch + 1 OHS
3 x 5: 3 Position DB Clean and Jerk
5 Rounds
3 Wall Walk w/ :03 second pause at the top
20 Hollow To Tuck
5 Inchworm + Eccentric Push Up + Shoulder tap w/ a pause
20 Superman
15-20 min Jog or 45-60 min bike ride at 70% effort
Notes: The bike ride is outside…that’s right, on your pedal bike, not the exercise one.
,
Shoulder Maintenance 2-3xs
8 Wall Slides
:20sec ea. Side Plank + External Rotation
