Warm Up
Core Temp:
a. 500m Row
Dynamic Flex/ Mobility:
– Wrist Circle x 10E
– Elbow Circles x 10E
– Arm Circles x 10E (Fwd/ Bwd)
– Arm Rotations x 10E
– Sumo Squat to Stand: x 6
– Sampson Lunge w/ Extension
– Leg Swing (2 Direction): 2x8E
– Hip Gate: 2x8E
– Hurdler: 2x8E
– PVC Dislocates (2 Hand Positions): x 8E
Specific Prep (with BB): 2 Sets of each (bar, very light load)
– 3 Position Segmented Dead Lift: x 5
– Quad High Pull x 5
– Quad Muscle Snatch/ Clean: x 5
– Quad Power Snatch/ Clean: x 5
– Drop Snatch (or Balance) + OHS: 3 + 3 – on Snatch Days
– Front Squat: x 5-10 on Clean Days
Olympic
– 3 Position Snatch (floor, above knee, hip): 50%, 60%, 70%, 3@75%
MetCon: 4 Rounds for Time
– 400m Run
– 12 Burpee Pull Ups
Recovery
– Anchored banded ham
– Banded Lat
– Wall Calf
BONUS: Bench Press: 8, 6, 4, 2 AHAP