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Warm Up
2 rounds

200m row or bike
spiderman lunges x 5 reps each side
inchworms x 5 reps
seated low banded rows x 20 reps – attach a band to the rig at chest height. Pull the band to your chest, like rowing, keeping the shoulders down. Slowly return to extension.


Barbell bent over rows in snatch grip x 10 reps
Muscle snatch from mid-thigh x 5 reps
OHS x 5 reps

PVC platter drill- 5 platter squats then 5 platter squats with a pause at the bottom of the squat to switch the hands on the PVC to regular grip. Then stand up.

Partner band squats (upper) x 5-8 reps each – wrap the red resistance band around the back of the hands. Holding onto the band to create resistance, have the athlete place both arms overhead and pull back from the shoulders to keep tension while performing a squat.

Skill: snatch + OHS

E2M for 10:00

1 Power snatch + 3 OHS at 70-85%



30 DUs or 60 singles

10 Push press 95/65- from the ground

250m row

Rest 1:00

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