Warmup: ROM Drills, dynamic stretches, Junkyard Dog, Burgener Warmup,
with PVC: 10 Snatch Deadlift, 10 Snatch Pulls, 10 Muscle Snatch, 10 Snatch Balance
Strength: Snatch
Warmup: 5/5/3 @ 40/50/60% 1 RM
Work: 3/3/3+ @ 70/80/90% 1RM
WOD: 21-15-9
Overhead Squats*
Overhead Floor Wipers*
OHS – Get bar from ground to OH, perform designated # of OH Squats. Increase weight as reps decrease.
OHFW – lay on back on the floor, press weight up as if doing bench press, lock out elbows. With feet together, lift legs and touch left plate, lower legs down to floor, then lift and touch right plate = 1.
Cooldown- use lacrosse ball on shoulders and back
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