dynamic range of motion warm up!! 5 minutes
1. 3 pos snatch: floor, below knees, mid thigh: work up to 70% and do 7 sets.
rest 10 minutes
2. snatch pulls: make sure your pull is like your snatch: work up to 90% x 3 reps. do not set bar down. take the bar 1" from the ground on reps 2 and 3. do 4 sets.
rest 10 minutes
3. snatch pp: 5 sets x 5 reps. go as heavy as you can on the last set.
4. kb or db swings: 10 reps x 5 sets, resting 60 sec between sets
5. evil wheel: 3 x 15 touching nose to ground.
enjoy!!
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