Warmup
5-8 min any monostructural activity
-Then-
2 Rounds
3 Inch worm
30s Child’s pose
30s Double arm overhead stretch (on a barbell or rig)
10 Banded pass through
10 Banded around the world
10 Air squat with 3s pause in bottom
Workout Notes
Only moving weight today! We’re going heavy on the complex and on the EMOM
For the snatch complex you should look to perform touch and go reps. Maintain the key points of performance
1. Keeping back flat on the pull
2. Keep the bar close
3. Don’t starfish your feet (land too wide) when receiving the bar overhead
*Use a single dumbbell or kettlebell or sandbag for the strength portion
Strength
4x [ 1 Snatch + 1 Overhead Squat + 1 Hang Snatch ]
Rest 2 mins between sets.
Workout
Every 1 min for 10 mins:
Power Cleans 40s
Accessory
For 2 min
Banded or box front rack position
and then