Phase 3: Movement Prep
Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 8
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 6
Halting Power Snatch (Pause below knee and mid thigh) x 6
3- Second Snatch x 6
A.) Snatch Technique: 5 sets of:
Hang Power Snatch + Hang Squat Snatch + OHS
B.) Clean and Jerk: 5 sets of: 3 Position Clean + Jerk
Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 8
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 6
Halting Power Snatch (Pause below knee and mid thigh) x 6
3- Second Snatch x 6
A.) Snatch Technique: 5 sets of:
Hang Power Snatch + Hang Squat Snatch + OHS
B.) Clean and Jerk: 5 sets of: 3 Position Clean + Jerk
Position 1: High Hang, Pockets
Position 2: Hang, Mid Thigh
Position 3: Low Hang, Below Knee
Position 3: Low Hang, Below Knee
-Then-
Continue to work up to today's heavy High Hang Clean & Jerk
C.) Back Squat (4 x 5) @ 80%
D.) MetCon (Time):
100 DB Snatches (70/45) (50 each arm)
*Every 10 Snatches, you must stop and complete 30 Double Unders before continuing*
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