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Bike or Row 1x:
5min Easy
1x:
10 PVC Pass Thru
10 PVC Around the World
10 PVC Good Morning
10 PVC Rotation
10 PVC OHS
General Snatch Warm Up 1x:
5-10 Snatch Deadlift
5-10 Muscle Snatch
5-10 Snatch Press
5-10 OHS
Skill Transfer Snatch Warm Up 1x:
5 Snatch Push Press
5 Snatch Balance (landing in power position)
5 Snatch Low Pull
5 Snatch High Pull
5 Muscle Snatch
Specific Snatch Warm Up 1x:
3 High Hang Power Snatch
3 Mid Thigh Power Snatch
3 Mid Shin Power Snatch
Accessory Lifts
Kneeling Landmine Press: 3 x 8/side
Weighted Sit Up: 3 x 15-20
Same but sub weighted sit ups for regular ones
DB Power Snatch: 5 x 8-12/side (depending on available weight)
Single Arm DB or KB Press: 3 x 8/side
Weighted Sit Up: 3 x 15-20
Notes: Treat it as a heavy day and choose challenging weights!
5 Rounds
10 1-1/4 Air Squats
:20sec-:30sec L-Sit or V-Sit Hold
8 1-1/4 Lateral Lunge
:45sec Superman Hold
:30sec ea. Single Leg Balance
For Time
30/25 Cal Row
30 Burpee
30/25 Cal Row
Goal: Sub 6 min,For Time
30/25 Cal Row
30 Burpee
30/25 Cal Row
Goal: Sub 6 min
,
Shoulder Accessory 3xs 10ea:
Front Raise
Lateral Raise
Bent Over Row
Notes: Use a 2.5# or 5# plate.
