Day 1 [Snatch] General Warm Up
3 Rounds
20 90 | 90s [10 per leg]
10 Pikes
Thoracic Mobility
Primer @ empty bar
1 High Hang Muscle Snatch
1 Tall Power Snatch
1 Tall Squat Snatch
1 Snatch Balance
1 Overhead Squat
*Repeat for 2 sets*
A.] Snatch Balance [Ascending Weight]
5 x 3 @ 6 RPE
*Rest 2 min between sets*
B.] Overhead Squat [Ascending Weight]
5 x 3 @ 6 RPE
*Rest 2 min between sets*
C.] High Hang Snatch Pull + Mid Hang Snatch Pull [Ascending Weight]
5 x 3 @ 6 RPE
*Rest 2 min between sets*
D.] Snatch Grip Deadlift
5 x 3 @ 8 RPE
*Rest 3 min between sets*
Day 2 [Clean] General Warm Up
3 Rounds
20 Scap Press
10 I’s , Y’s and T’s
20 Banded Good Morning
Primer @ empty bar
1 High Hang Muscle Clean
1 Hang Muscle Clean
1 High Hang Power Clean
1 Hang Clean
*Repeat for 2 sets*
A.] High Hang Power Clean
5 x 3 @ 6 RPE
*Rest 2 min between sets*
B.] High Hang Power Clean + Mid Hang Squat Clean
5 x 3 @ 6 RPE
*Rest 2 min between sets*
C.] Clean Pull + Hang Clean Pull
5 x 3 @ 6 RPE
*Rest 2 min between sets*
D.] Front Squat
5 x 3 @ 8 RPE
*Rest 3 min between sets*
*All ascending weights