Warmup For Quality on each rep with Empty Bar to be completed before class begins if able:
30s Squatting Quad Hold
30s Snatch Grip Over Head Hold
20s Bottom of Over Head Squat Hold (use PVC if necessary)
Then…
3 x Each of the following movements w/empty bar:
Squatting Quad Muscle Snatch
Squatting Quad Power Snatch
Snatch Balance
Squatting Quad Snatch
In Class Skill warmup:
3 x 3 Tall Snatches (build weight but ONLY if you’re executing the drill without jumping)
3 x 2 Pause (2″ off floor for 2 count) Power Snatch + OHS build weight over sets; drop bar between reps
A) Take 10 min to Build to a heavy complex for today of: 1 Snatch *High Pull + 1 Snatch + 1 Snatch Balance
*High Pull until you can no longer do so then switch to regular snatch pull
B) 3 x 3 Clean Deadlift Heaviest Possible if looking to get stronger OR 3 x 3 Clean Pull if wanting/needing to focus on technique
C) 5 x 1 Snatch Grip behind the neck Push Jerk Heaviest possible (push the weight, even if you need to drop the bar to the floor each rep/set)
Accessories:
3 sets for quality
30 secs Dynamic Side Planks (Right)
30 secs Rotational Side Planks (Right)
Rest 30 secs
30 secs Dynamic Side Planks (Left)
30 secs Rotational Side Planks (Left)
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