Mobility:
2 Rounds
1 Min Pass-throughs (straight and rotational)
1 Min T-Spine on Roller or Lax Ball
Warm-up:
3 Rounds of Tabata
- PVC Overhead Squat
- Russian KB Swing
- Alternating Plank Reaches
- Wide Grip Passive Hang
- Jump Rope
Then...
- Burgener Warm-up
Skill:
Drill 4 Upcoming Movements
Practice Slow PVC Squat Snatch (10 Seconds for full movement)
Strength:
30 Min E2MOTM
Perform 2 Slow-mo Squat Snatches w/PVC after each set
Use Racks and partner up if needed
3-3-3 (Light)
Snatch Grip Shoulder Press
Rest 2 Min
3-3-3 (Medium)
Snatch Grip Push Press
Rest 2 Min
3-3-3 (Medium Heavy)
Snatch Grip Push Jerk
Rest 2 Min
3-3-3 (Heavy)
Snatch Balance
Scaled: Keep it very light