Wed 6:30pm Barbell

Warm up

2:00 on any machine

Shoulder Stretches

Plate Raises Front & Side

PVC Pass Throughs

Roll out back & Shoulders

Snatch Drills-Barbell

3 rounds -(all reps from the starting position)

2 lift offs+ 2 pulls + 2 High Pulls+ 2 Power Snatch

Snatch complex

Every x 2:00 x 8

1 snatch pull + 1 pause power snatch(pause below the knee) +1 Power Snatch

-start at 50% of 1 rep snatch and build each round

Emom x 6

1 Power snatch + 8 V-Ups

-75-80% of 1 rep (Heavy’ish)

Stay at same weight for this!!