50 Heavy Russian kB swings
kB Dimmel deadlifts x 30 sec
Max reps pushups
Sandbag or med ball tosses
3 sets for max distance
Build to today’s heaviest 3 rep
4 sets of 2 reps at same weight
2 amrap sets same weight from 4 inch blocks
No touch and go reps all from dead stop!
1 max effort all out 200 m sled sprint
(This will be used as a partial warmup/review of proper muscle Snatch dynamics)
Fist pull w/ a two second hold + Snatch
Build to 60% of one rep max and complete 5 sets
Warmup to 85% and max out. Only 3 misses allowed at a given weight.
Snatch Accessory work as assigned by coach.