Warm up
Mobility/Stretch
2 Rounds
10 prisoner squats
10 good mornings
20ft DB OH Walk (L/R)
10 second Dead Hangs
A. Snatch
1 Power Snatch - 1 Hang Snatch
5 x 1 @ 70% of max snatch
B. Clean and Jerk
1 Squat Clean - 2 Push Jerks
5 x 1 @ 65% of max Split Jerks
C. Back Squats
Using 90% of 1rm
2 warm up sets (build up to working weight)
First set: 5 @ 65% of 90%
Second set: 5 @ 75% of 90%
Third set: 5+ @ 85% of 90%
D. Accessories - Core
Planks
5 x 45 seconds
Rest 1 minute between sets
Supermans
5 x 10
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