Mobility
Banded Lat Stretch (Each Arm)
Banded Ankle Stretch (Each Leg)
Pole Calf Stretch (Each Leg)
PVC Pass Throughs
WARM UP
With An Empty Barbell:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Snatch Grip Push Jerks (From Back Rack)
5 Power Snatches
With A Light Weight
3 Power Snatches
With A Moderate Weight...
3 Power Snatches
Build To 60%.
On the 2:00 x 5 Sets:
3 Power Snatches
* Start First Working Set at 60% & Build To Heavy
For Time: “Fuzzy Lumpkins”
50 Power Snatches 115 / 85 lb
Every 2 Minutes [Starting at 0:00]:
200 Meter Run Or 8 25ft shuttle runs
Time Cap: 10 Minutes
Extra:
4 Sets: 8 Barbell Bent Over Rows
Rest 1-2 Minutes Between Sets
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