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Bike, Row or Run:
–3-min @ an easy pace
PVC Warm Up 1x:
–10 PVC Pass Thru
–10 PVC Around the World
–10 PVC Rotation
–10 PVC Good Morning
–10 PVC OHS
–10 PVC Sotts Press
2xs:
–15 Overhead Band Pull Apart
–10 Banded Press
–5 Muscle Snatch
–5 Snatch Press
–3 Snatch Balance
Snatch Specific Warm Up 1x:
–3 Snatch
–3 Hang Snatch
–3 High Hang Snatch
Clean Barbell Warm Up 1x:
–5 High Hang Power Clean
–5 Hang Power Clean
–5 Power Clean
–5 Push Jerks w/ a :03sec pause in the land
Every 1 min for 3 mins do:
2 Snatches, 60% 1RM
— then —
Every 1 min for 3 mins do:
2 Snatches, 65% 1RM
— then —
Every 1 min for 3 mins do:
2 Snatches, 70% 1RM
Bike or row at a casual pace the remainder of each min.
Every 1 min for 3 mins do:
2 Power Clean & Jerks, 60% 1RM
— then —
Every 1 min for 3 mins do:
2 Power Clean & Jerks, 65% 1RM
— then —
Every 1 min for 3 mins do:
2 Power Clean & Jerks, 70% 1RM
Bike or row at a casual pace the remainder of each min.
Same.
Pec Stretch
–1-2min per side
Foam Roll Lats:
–1-2min per side
