Warm Up

Shoulder Mobility
Hip opening/ Hamstring stretch
Push up – Cobra x 10
Butt kick – high knees x 2
Shuffle – scissor x 2

 
Strength

Snatch Warm up

LITE
– Hang muscle snatch 5×5
– Wide grip behind the neck push press 3×5

rest as needed

PERFORMANCE/ FITNESS
Hang Power Snatch 50%ME
1 X 5
Hang Power Snatch 60%ME
1 X 3
Snatch 90%
3 X 1

 

 
Conditioning

CF.2015.08.13 PERFORMANCE/ FITNESS
3 RFT
500m Row
21 KBS (32/20kg)
12 Pull up