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Equipment needed:
–Foam Roller.
–Mini Band of light to moderate tension.
Foam Roll/ Stretch 1x: (5min)
–1min per side Foam Roll Lats
–1min Foam Roll T-Spine
–:45sec Childs Pose
–:20sec Childs Pose (right)
–:20sec Childs Pose (left)
Shoulder Warm Up 2xs:
–20 Banded Good Morning
–15 Band Pull Aparts
–10 Behind the Neck Banded Press
–5 Banded Overhead Squat
SPECIFIC WARM UP 15-30minutes
General Barbell Warm Up 1x:
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Push Press
–5 Overhead Squat
Snatch First Pull P.O.P
3-Position Power Snatch 1x:
–2 High Hang Power Snatch
–2 Hang Power Snatch
–2 Power Snatch
3-Position Snatch (squat) 1x:
–2 High Hang Snatch
–2 Hang Snatch
–2 Snatch
,
Every 2:30 For 3 Rounds:
3 x 5 Snatch Grip Deadlift
For Quality Shoulder Accessory: “YTW” 2xs:
–10 reps in each position
//Use Small Plates.//
Accessory Lifts Minimal Gear Version:
Every 2:30 For 3 Rounds:
3 x 10 Sumo Dumbbell or Kettlebell Deadlift:
For Quality Shoulder Accessory: “YTW” 2xs:
–10 reps in each position
//Use Small Plates.//
