6.2.2022
Warm-up
[3:00-15:00]
AMRAP 8:00
10 PVC pass throughs
10 PVC OHS
5/5 Single Leg RDLs (no weight)
5/5 Reverse Lunge
30s Cat/Cow flow
Specific Prep
[15-25:00]
w/ empty Barbell
5 Good Mornings
5 BTN Snatch Push Press
5 OHS
5 Hang Snatch High Pulls
5 Hang Muscle Snatch
+
Add some weight (still Light)
3 Segmented Snatch Deadlifts
3 Snatch High Pulls
+
build to working weight for part A
Weightlifting
[25-50:00]
Segmented Snatch Deadlift + Snatch High Pull (2.1 x 5 sets; Every 2:00)
Goals is to start at 60-70% of Snatch 1RM and Build to 80-85%
Hang Power Snatch (1 rep every 30s for 15:00 (30 total reps))
RX: 95/65, OPEN(RX+): 115/85, Build: 35/45
Cool Down/Stretch
[50-60:00]
Foam Roll Lats 1:00/1:00
Thoracic Extension over foam roller 1:30
Half Kneeling Hamstring Stretch 1:00/1:00
Childs Pose 1:30
