Warm Up
Row or Run 250m
Dynamic Drills
Then 2 Rounds
- Dislocate x 10
- OHS x 10
- Scap Push Up x 5
A. 4 Sets
- 3 Position Snatch – High Hang, Mid Thigh, Below the Knee. – Rest 90 seconds between sets.
– Prioritize speed and mechanics over load.
B.
- Snatch x 1 – Build to a “heavy” single in 10 minutes.
C. 2 Sets
- Row 1000m
– Rest 4-5 minutes between. 1st set @ 85%, 2nd set @ 90%.
