General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec
A2. Single Arm Dumbbell Overhead Squat – 2×5 e/a @41X1 Tempo (movement focus); Rest 30-sec
B. Snatch Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3 before moving to the next movement. Pause for 3-sec in the starting position and the overhead/catch position for each movement. Load should be light 55-95-lbs
Snatch High Pull
Muscle Snatch
Power Snatch (catch in quarter squat)
Power Snatch (catch at parallel)
Snatch
C. Snatch – Build to a heavy triple that demonstrates good technique (10 minutes)
D. Snatch – EMOM 10 minutes; 1 Pause (at patella) Snatch @90-100% of today’s heavy triple
E. Back Squat – Build to heavy set of ten (should have 2-3 reps left in the tank); then perform 3×10 @90% of today’s weight
+
3 Sets –
60-sec Assault Bike @85%
20 Wallball @20/14-lbs
10 Power Snatch @95/65-lbs
Rest 3 minutes
*Record Calories and times for each set
