WARM UP 3X
100 m run
10X SHPT
10 X OHS
10 X SOTTS PRESS
10 SIT UPS
MOBILITY
SHOULDER
T-SPINE
HIP/Lower body
STRENGTH
SOTTS PRESS
4 Sets 3 Reps build to a heavy set
SNATCH
A) Work up to a Heavy Single in 15min.
then
B) 3 X 1 @ 90 % of Heavy single for the day
CONDITIONING
3 Rounds
5 Handstand Push ups
10 Pistols (Alt Leg)
15 Pull-ups
200 m Run
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