W2

Thursday- Snatch Strength + Cl&J + Sport EMOM + Sled/OH Stability + Scap

3 sets

5 Thoracic Bridge Rotations/side

5 KB Windmills/side

60 sec Hip Opening Sequence https://www.youtube.com/watch?v=nLuvQCTPrcY

+

Snatch Warm Up

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

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A. Hang Power Snatch + Power Snatch, build to tough complex

B. Squat Snatch, 1/45 sec for 12 reps @ 80-100% of A.

C. Power Clean + Squat Clean + Jerk, build to tough complex

D. Squat Clean & Jerk, 1/45 sec for 12 reps @ 75-90% of B

+

3 sets

100m Sled Drag w/ 110# on top of sled

100’ Snatch Grip Overhead Carry w/ Yoke if possible **if not, use barbell w/ KB’s hanging via bands

100’ Single Arm Farmer’s Carry each arm, heavy as possible

+

Feet Elevated Bridge Hold- 5 x 10 sec, rest as needed

Warm up done

Snatch warm up done

A. 155, not a good snatch day.

B. 145 done

C. 205

D. 185, that was rough metabolically

Metcon done. Forgot to change the time cap on the clock before I got started. It was a grind tho. Used 80# DB