Call Us: (612) 226-8720




Warm Up:
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


Band Assisted Upper Anterior Chain Opener 1:00

Band Assisted Hip Flexor Stretch x 30 seconds per side

Two sets of:
Banded Pass Thrus in the Squat x 10 reps
Leg Swings x 10 forward reps/10 backward reps per leg

Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
OHS x 3 reps
Snatch Balance x 3 reps
Tall snatch x 3 reps
Snatch x 3 reps

Skill: snatch

Complete 8 sets of the following complex:
1 snatch pull + 1 squat snatch + 1 OHS
start with 50% 1 RM and load to 75%

Complete 4 sets of snatch DL with pauses at 2″ off the floor, knee and mid-thigh
work at 95-100+%

8:00 AMRAP
3 Deadlifts 225/185
6 Sandbag ground to shoulder
12 Hollow rocks

Leave a Reply