3 Rounds
20 90 | 90s [10 per leg]
10 Pikes
Thoracic Mobility
Primer @ empty bar
1 High Hang Muscle Snatch
1 Tall Squat Snatch
1 Snatch Balance
1 Overhead Squat
*Repeat for 2 sets*
Day 1 – Snatch
A.] Snatch 3 x 1 @ 75%
*Rest 2 min between sets*
B.] Snatch Pull 3 x 3 @ 90%
*Rest 2 min between sets*
C.] Snatch Deadlift 3 x 3 @ 100%
*Rest 2 min between sets*
D.] Front Squat 3 x 5 @ 75%
*Rest 2 min between sets*
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
3 Front Squats
*Repeat for 2 sets*
Day 2 – Clean and Jerk
A.] Clean and Jerk 3 x 1 @ 70%
*Rest 2 min between sets*
B.] Clean Pull 3 x 3 @ 90%
*Rest 2 min between sets*
C.] Clean Deadlift 3 x 3 @ 100%
*Rest 2 min between sets*
D.] Overhead Squat 3 x 5 @ 65%
*Rest 2 min between sets*