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GENERAL WARM UP 5-15minutes
EMOM x 9min: (3 Rounds)
Minute 1: Bike, Row, or Rope
Minute 2: Inchworm + Push Up, Bootstrapper, Bomber
Minute 3: 5 reps ea. Plate Front Raise, Plate Bent Over Fly, Plate External Rotation (5-2.5# plates)
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SPECIFIC WARM UP 15-25minutes
General Snatch Warm Up 1x:
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Push Press
–5 Snatch Balance (power position)
Specific Power Snatch Warm Up 1x:
–3 High Hang Power Snatch
–3 Hang Power Snatch
–3 Power Snatch
Specific Power Clean Warm Up 1x:
–3 High Hang Power Clean + 3 Push Jerk
–3 Hang Power Clean + 3 Push Jerk
–3 Power Clean & Jerk
EMOM:
0-6 min: 1 Power Snatch
7-12 min: 1 Power Clean & Jerk
-Start at roughly 60% and add 5-10 lbs each min to build to a moderately heavy to heavy load
30 Power Snatch (135/95)
30 Clean and Jerk
Goal: Sub 8 min
“Isa-Grace” Scaled Version:
30 Snatch (appx. 55% 1RM)
30 Clean and Jerk
Goal: Sub 8 min
-complete movements from the hang if needed
“Isa-Grace” Minimal Gear Version:
30 Double DB Ground to Overhead (55’s/40’s)
30 DB Dumbbell Clean and Jerk (55’s/40’s)
Goal: Sub 8 min
4 Rounds For Reps Bodyweight Version:
Minute 1: Squat Jumps
Minute 2: Clapping Push Ups
Minute 3: Lateral Hops
Minute 4: Rest
3-way Shoulder Stretch 3xs:
–:20sec in each position
