08-24-2021

Warm-up

2 rounds
50′ double overhead DB/KB carry
5 double DB/KB strict press
5 behind the neck snatch grip strict press
3 power snatch balance
3 snatch balance
5 narrow grip overhead squat

Mobility

PVC
1 min LAT foam roall (es)

Strength

Every 1:30 – for the following 3 exercises
Narrow grip overhead squat
2×4 (2sec pause in the bottom)
Snatch balance
2×3 @ 60-70% (2sec pause in the bottom)
Tall Snatch
2×3 (2sec pause in the bottom)
Every 1:00 – for the following 2 exercises
Position 1 – Power Snatch
3×2 @ 70-80% (2sec pause in the catch)
Position 1 – Squat Snatch
4×2 @ 75+% (2sec pause in the bottom)

Conditioning

3 rounds
1000m row @ 2-3 sec faster 500m split than
your average 2000m pace
Rest 4-5min between rounds