Two sets of:
PVC Pipe Pass Thrus x 10 reps
T-Spine Pulse on bench x 10 reps
and then …
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
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch + Snatch x 1 rep
*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% of 1-RM Snatch
The goal is to try to power snatch 85% of your 1-RM Snatch. If you are unable to power snatch 85% of your 1-RM Snatch – Treat this as a snatch double.
C.
For time:
18 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
3/2 Legless Rope Climbs
12 Alternating Single-Arm Dumbbell Snatches
2/1 Legless Rope Climbs
6 Alternating Single-Arm Dumbbell Snatches
1 Legless Rope Climbs/1 Rope Climb with legs
D.
Every minute, on the minute, for 9 minutes:
Minute 1 – Weighted Chest-to-Bar Pull-Ups x 2 reps
Minute 2 – Wall Slides x 10 reps
Minute 3 – V-Ups x 45 seconds