Warm Up With a barbell: 10 muscle snatch + 2 overhead squats 10 x 3 position sots press – ¼ squat – Parallel – Full squat Mobility Shoulder & lat rolling Tall Snatch 3 x 3, ascending – stay light Snatch 2 x 3 @ 60% 3 x 3 @ 65% Overhead Squat 4 x […]
Warm Up With a barbell: 10 jumping squats 10 snatch 10 clean 10 jerk Mobility Couch Stretch – :90/side Shoulder & lat rolling Snatch 5 x 3 @ 60-70% Clean & Jerk 5 x 3 @ 60-70%
Warm Up With PVC 10 Pass throughs 10 Drop Snatch 10 Pass throughs in bottom of squat 10 sots press 10 OHS 5 around the worlds/direction Mobility Lat rolling Snatch Balance 5 x 1, ascending Snatch 7 x 3 @ 65-70% Cashout 3 x 10 back extensions
Warm Up With a barbell: 10 Jumping squats 5 Press 10 Alt. lunges 5 Press with feet in split jerk stance 10 Overhead squat Mobility Athlete’s choice – 5 minutes Snatch 25 minutes to work up to heavy single Clean & Jerk 25 minutes to work up to heavy single
Warm Up 10 Front squats w/ pause 10 Thrusters 10 Clean & Jerk Mobility Banded shoulder stretching Clean Complex 1 Hang Clean + 1 Clean + 1 Front Squat 5 x 1 @ 80% Jerk 4 x 3 @ 80-85% Push Press 3 x 5, ascending
Warm Up 10 Tall snatch 10 Jumping squats with barbell on back 10 Sots press 10 OHS Mobility Shoulder rolling with peanut Complex 1 Power Snatch + 1 OHS 6×1, ascending Snatch 5 x 1 @ 75-80% Behind the Neck Jerk 4 x 1, ascending
Warm Up 5 Snatch Balance 5 OHS 5 Split Jerk 5 Front Squat 5 Clean Spend 5 minutes on overhead mobility 1. Split Jerk 3 x 3 @ 75% 2. Snatch Balance Find 1RM Then 3 x 1 @ 75% 3. Clean Complex 1 Mid Hang Clean 1 Low Hang Clean 1 Clean 5 x […]
Warm Up 5 Snatch Grip Deadlift 5 Muscle Snatch 5 Snatch 10 Overhead Squat w/ pause Mobility Roll lats & glutes Muscle Snatch 4 x 2, ascending Snatch 6 x 1 @ 90% Snatch Grip Deadlift 4 x 3, ascending
Warm Up 20 Mountain climbers 20 Grasshoppers 5 Kossak squats/side 10 Front squats w/ 5 second pause Mobility Banded tricep stretching Tall Clean 5 x 2 – stay light & fast Clean & Jerk 6 x 1 @ 90% Front Squat 4 x 3, ascending