Warm Up

1:00 Banded Pull Aparts

2 Rounds
10/8 Cal on Ski
8 Empty Bar Snatch Grip Press (snatch-grip push press behind the neck, ending in snatch overhead position)
8 Empty Bar Snatch Grip RDLs
5 OHS

TIPS>

It’s not often we do Snatch Grip RDLs.  However, it’s important to strengthen the posterior chain. Snatch Grip RDLs put a big demand on the upper back and erectors. You will also have an increase of hip flexion with this movement.

Wide grip on barbell, pulling shoulder blade in pockets. Feet under the hips. Bar stays CLOSE to body.

On the descent hinge at the hips towards the wall behind you, strong core, slight bend of the knee, bringing barbell the shin level.  On the way up push through the heels and keep the lats activated.

15 Strength

Squat Snatch

Warm Up

1×3 from Power Position

1×3 from Hang, at knee, w/ tempo pull

1×3 Tempo Pull Squat Snatches, lighter than set

1 weight.

then,

5 reps @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

5 @ 70%

4 @ 75%

3 @ 80%

Rest 2-4 minutes between sets, drop and reset.

:55 Cool Down

Lizard

Frog