Mobilize, then:
Two sets, not for time, of:
10 Banded Shoulder Pass Thrus
10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension)
Snatch Drills
With an empty barbell, complete:
Every minute, on the minute, for 3 minutes:
Press in Receiving Position x 2 reps
and then complete:
Every minute, on the minute, for 3 minutes:
Snatch Balance x 3 reps
Snatch Complex
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 3 reps @ 70% of your 1-RM Snatch
Box Squat
Take 15-20 minutes to build to today’s 1-RM Box Squat
Place box so that you are just below parallel at the seated position. Stance should be slightly wider than normal. Focus on reaching your butt back so that at the bottom position while sitting on the box your shins should be vertical. From ther focus on spreading the floor and driving your chest up then snap your hips through as you reach extension.
Followed by…
Three sets of:
Tempo Back Squat x 5 reps @ 42X1
(goal should be 65-70% of 1-RM)
Rest 2-3 minutes between sets.
Conditioning Intervals:
Four sets, for times, of:
40 Calorie Row
20 Single Arm Dumbbell Thrusters (50/35 lbs; 10 reps per arm)
10 Toes-to-Bar
Rest 60 seconds