W3

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

+

A. 2 Snatch Pulls + Power Snatch, build to tough complex

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

C. Squat Clean + Front Squat + 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/ 120# on top of sled

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

60 sec Table Hold

+

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

Dnf.

Traveling for thanksgiving took longer than I anticipated.