Warm Up
-300m Run x 2
-2 x 20 Green Band Good Mornings
-Shoulder warm up routine
-Green band stretch routine
Snatch
–5 x 5 Muscle Snatch, barbell only
-5 x 2 Tall Snatch, no more than 50%, work on speed under bar
-2 x 3 at 70%, 1 x 3 at 75%, 1 x 2 at 80%, 1 x 2 at 82%, 1 x 1 at 84%, 1 x 1 at 86%, 2 x 1 at 88%
Clean & Jerk
2 x 2 at 80%, 1 x 2 at 85%, 1 x 2 at 87%, 3 x 1 at 90%
Accessory Work
-5 x 5 Glute Ham Raises
Alternate with
-5 x 5 Snatch Grip Push Press
