Menu
Animal Walk Warm Up 1x:
–50ft Forward Bear Crawl
–50ft Backwards Bear Crawl
–50ft Inchworm
–50ft Forward Crab Walk
–50ft Backwards Crab Walk
PVC Dynamic Warm-Up 1x:
–10 PVC Pass Thru
–10 Around the World
–10 PVC Good Morning
–10 PVC Rotations
–10 PVC OHS (slow)
–10 PVC Sotts Press (slow)
SPECIFIC WARM UP 15-25minutes
PVC Specific Warm Up 1xs:
–3 Snatch Drop @ 2″”
–3 Snatch Drop @ 6″”
–3 Snatch Drop @ below parallel
–5 Heaving Snatch Balance
–5 OHS
General Snatch Barbell Warm Up 1-2xs:
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Press
–5 OHS
–5 Heaving Snatch Balance
Specific Snatch Warm Up 1x:
–3 High Hang Snatch
–3 Hang Snatch
–3 Snatch
–3 Snatch Balance
Scaled Version:
Same but utilize a Hang Power Snatch to Overhead Squat if needed for the squat snatch and up the reps if the athletes need practice dialing in the movement. A good place to start would be 5×5.
Overhead Squat
2 x 10
Kneeling Jump
3 x 5
Rear Delt Raise
1 x 50
