Wednesday, 7/27

Warm-Up
3 Rounds of
6 PVC Dislocates
12 Spider Lunges
6 PVC Sotts Press to OHS
12 Squats

then,

1:30 Death Stretch/side (:45 low/:45 high)

Strength – Snatch (30 min)
Prep:
2 x 1 Pause Extension + 2 Hang Hi Pull + 2 Hang Power Snatch; then,
2 x 1 Hang Hi Pull + 1 Hang Power Snatch + 1 Snatch

Work:
8 x 1 Hang Power Snatch + 1 Snatch (full or power)
– Work up in wt during sets 1-4; Use same wt for final 4 sets, aiming to use a weight that is challenging but without failing

Accessory
3 Rounds, NFT, of
3 Snatch Pulls (Sn Grip DL/Extension + Shrug) at 10-20% above weight used in final snatch sets
6 Prone Plate Retract and press
12 Band Pull Aparts