Prep
3 Sets
Lying Behind the Neck PVC Press x 10 reps
Squat Twist and Rech x 10 reps
Stick/PVC/Barbell Hang Muscle Snatch x 5 reps
Stick/PVC/Barbell Behind the Neck Snatch Grip Push Press x 5 reps
Stuck/PVC/Barbell Behind the Neck Snatch Grip Push Jerk x 5 reps
Stick/PVC/Barbell Hang Power Snatch x 5 reps
At Home
A.
16min Emom
Slow Pull Snatch Deadlift (7 sec from shin to waist) + 2 Hang Power Snatch + 3 Overhead Squat Stick / PVC / Barbell
B.
4 rounds for time:
Wall Sit x 60 sec
Bear Crawl x 50 ft
Burpees Over Object x 12 reps
At the Gym
A.
8 sets
Halting (Pausing) Power Snatch Cluster x 1.1.1
(First rep from above the knee, second rep From the knee , third rep from below the knee). Weight starts on the ground for each rep then on the way up is pause at the position stated for 3 sec before going into the power snatch.
Rest 15 sec between reps
On the 2 min Marks
*build in weight on each set. Start at a light almost warm up weight and build so the last set is moderate and nowhere near heavy
B.
4 rounds for time:
Devils press x 6 reps 50/35
Dumbbell Thrusters x 9 reps 50/35
Burpees Over Dumbbell x 12 reps
*14min cap*