Off Season: Day 12 (Testing Week, Day 3)

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Take 15-20 minutes, not more, to establish a 1-RM Snatch.

B.) Take 15-20 minutes, not more, to establish a 1-RM Clean & Jerk.

C.) "Squatting Elizabeth"

21-15-9

Squat Cleans (135/95)
Ring Dips 

D.) Goat Work