Warm Up:
PVC
Foam Roll
Snatch Bar Complex:
- Snatch Grip RDL
- Pocket Snatch
- Good Morning
- Snatch Balance
- Hang Snatch
Lift:
Snatch – 8×2 – work up to a heavy double for the day, 90-95% of 1RM is a solid target
Snatch Balance – 3×2
OHS – 3×2
*the snatch balance and OHS should progress together, meaning you should be able to add weight to your final snatch balance set before your first OHS set.
Conditioning:
4K bike Ride – if we have more than we can accommodate on the bikes, we’ll do this is a partner, you go I go, 500m at a time.
Bar GYM 