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Jump Rope :20sec ON, :10sec OFF 1x per each movement:
–Single Unders
–Side to Side Jump
–Forward & Back Jump
–Double Unders
PVC Dynamic Warm-Up 1x:
–10 PVC Pass Thru
–10 Around the World
–10 PVC Good Morning
–10 PVC Rotations
–10 PVC OHS (on coach’s call)
–10 PVC Sotts Press (slow)
PVC Snatch Drop Progression 1xs:
–3 @ Power Position
–3 @ Parallel
–3 @ Below Parallel
Shoulder Warm Up 2xs:
–10 Scap Push Up
–10 Scap Pull Up
–6 Kip Swing
–6 Alt. V-Up or Bicycle Crunches
General Snatch Barbell Warm-Up 1xs:
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Press
–5 OHS
–5 Sotts Press
Burgener Snatch Warm-Up x2
AMRAP 9 min:
9 Hang Squat Snatch (115/75)
6 Alternating Strict Single-Leg Crossbody T2B
30 Double Under
AMRAP 9 min Scaled Version:
9 OHS (75/55)
6 Alternating Strict Single-Leg Crossbody Knee Raise
60 Singles
Stretch and Strengthen Lower Body:
Eccentric Stiff Leg Deadlift
3 x 6 w/ :06 sec lowering (light)
Tempo Reverse Lunge
3 x 6/leg w/ :03 sec down and up
Stretch and Strengthen Upper Body:
Eccentric Dumbbell Pullover
3 x 6 w/ :06 sec lowering
Tempo Strict Press
3 x 6 w/ :03 sec down and up
