Warm Up
-50 Calories on Airdyne or Rower
-2 x 15 GHD back extension
-Shoulder warm up routine
-Green band stretch routine
Snatch
–5 x 5 empty bar work, alternate between high hang and just below knee. Drill perfection!
-2 x 3 at 70%, 2 x 3 at 75%, 1 x 2 at 80%, 3 x 2 at 82%
Tall Cleans
-Work to a heavy double
(No hitch, no dip, nothing – just pull under the bar and work on speed & footwork)
Accessory Work
4 x 8 Glute Ham Raises
Alternate with
4 x 5 Box Jump 30″+
