Warm up
Mobility/ stretch
2 Rounds
5 tempo ohs
10 plate overhead walking lunges
10 sec dead hangs
10 scapular pull ups
A. Snatch
4 x 1 @ 70%
2 power snatch + 1 squat snatch
B. Clean and Jerks
4 x 2 @ 70% of push press
1 high clean pull + 1 squat cleans + 1 split jerk
*focus on technique
C. Squat
Use 90% of 1RM as measure
Warm up sets
build to 75%
2-3 reps
Set 1: 5 @ 75% of 90%
Set 2: 3 @ 85% of 90%
Set 3: 1+ @ 95% of 90%
D. Accessories
5 x 20
Weighted Ab Mat Sit Ups w/ med bal
*choose weight wisely
4 x 100m
Dual DB (or KB) Overhead Walk
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