Mobility:

  • Archer Twist

Warm-up:
2 Rounds of...

  • 15 Sec. Sampson Stretch (each side)
  • 10 PVC Overhead Squat
  • 10 Sit-ups
  • 10 Good Mornings
  • 10 Ring Rows
  • 10 Ring Dips

Skill:

  • Drill 3 Positions of Snatch

Strength:
8 Min EMOTM

  • 3 Double Pause Squat Snatches

**2 Sec. Pause at Knee and Power Position
***Light load

Rest 2 Min

8 Min EMOTM

  • 2 Single Pause Squat Snatches

**2 Sec. Pause at Knee
***Medium load

Rest 2 Min

8 Min EMOTM

  • 1 Squat Snatch

*Heavy load

Scaled: Light loads and Power Snatches