Warm up
For 5 min
Bike – 30s easy 30s moderate
OR row OR ski
-Then- for 3 min
Foam roll 10-15 Passes on each bodypart
-Lats
-Upper back/Thoracic spine
-Triceps and delts
-Quads
-Calf and achilles
-Then- for 3min
20 Wrist circles in each direction
20 Elbow circles in each direction
20 Arm circles in each direction
30s Doorway shoulder stretch each arm
30s bottom of the squat
-Then- for 3 min
5 Snatch grip deadlift
5 Muscle snatch
5 Overhead squat
5 Full snatch
A.
Hang snatch
Build to a heavy 3RM for the day.
B.
Hang Snatch
5×1 @ 90-95% 3RM
C.
5×2 Pause snatch deadlift @ 105% 1RM snatch
*Hold at above knee for 10s
Accessory
3 Rounds
10 Barbell good morning, pick weight
10 Weighted dip, pick weight
10 Dumbbells reverse fly, pick weight