Warm Up
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60%
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets
A. Snatch Complex:
hang power snatch plus hang snatch x 2 reps x 5 sets
Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets.
B. Every 5 minutes for 5 sets:
Front squat from rack x 5 reps (use the same weight that you used for your 3 reps @ 35x2). No tempo
12 alternating sandbag power cleans 35/60 lbs
30 sec AMRAP Toes to Bar
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