A. Dynamic Stretches
B. (3 rounds)
10/10 single arm prone W’s
10 banded external rotation with 3 second pause
10 PVC snatch deadlift jumps
C. (18 minute clock)
3 rounds:
(2 minute cap)
3 touch & go snatches + 1 hang power snatch
3 rounds:
(2 minute cap)
2 touch & go snatches + 1 hang power snatch
3 rounds:
(2 minute cap)
1 power snatch + 1 hang power snatch
(Build by feel; pick load for strength)
D. (For strength/ Technique)
Hang snatch high pull
3-3-3-3-3 @ 110%
E. Static stretches
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