08-2-2021

Warm-up

400m run
Bergener warm-up w/ empty bar
then
2x
10 scap pulls
10 plank shoulder taps
then
2x
5-7 Pull-ups
10 Abmat sit-ups

Mobility

PVC
1min Global overhead extension

Skill/Strength

Snatch balance every 1:00 x 2 rounds
3 @50-60% of 1rm – 2 sec pause in bottom
Tall Snatch every 1:00 x 2 rounds
3 @30-40% of 1rm
Snatch from position 1
2×2 @60%, 2×2 @65%, 2×2 @67-72%
     *2 sec pause in bottom

Conditioning

Buy-in:  50 Air squats
21-15-9
Hang power snatch (75/55)
Toes to bars
Cash-out:  50 Pull-ups
     *Time cap:  15min