Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps
Built over the course of the four sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
Every minute, on the minute, for 7 minutes:
5 Wide-Grip Pull-Ups + 5 Stationary Dips (you may add weight if desired)
followed by …
Every minute, on the minute, for 5 minutes:
5 Ab-Wheel or Barbell Roll-Outs + 5 Rear Delt Raises