WARM UP:
Shoulder Stability
2 Rounds
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
3 Rounds
50 Ft. DB O.H. Walk (L) + 8 DB OHS
50 Ft. DB O.H. Walk (R) + 8 DB OHS
*Rest as needed.
**Weight is your choice.
LIFT:
Snatch Complex
*3 Sec. Pause above knee, 3 Sec. Pause at 2nd Pull Position, and 3 Sec. Pause at bottom of catch.
3 @ 65%
3 @ 70%
2 x 2 @ 75%
2 × 2 @ 80%
*Work on keeping your lats engaged!
High Hang Full Clean
3 @ 70%
3 @ 75%
2 x 2 @ 80%
*Work on a vertical shrug
Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
Front Squat
5 @ 60%
5 @ 65%
2 x 5 @ 70%
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