Mobility: hips / shoulders

Skill: None


Every 90 Sec, (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes,(5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) This is three Snatches build in weight within the % range.

Followed by…

Every 90 sec, (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off


Optional Core:

30 sec on 3 sec off for 6 round
Hollow Holds
Side Plank L and R

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