WARM UP
5:00 shoulder mobility
Then…
3 rounds with empty bar:
3 hang snatch pull
3 hang muscle snatch
3 power snatch
3 overhead squat
3 hang squat snatch
SKILL
N/A
WORKOUT OF THE DAY
E3MOM 24:00:
0-15:00:
High hang snatch + mid hang snatch + low hang squat snatch
15-24:00:
5 snatch grip deadlifts @ 120% of heaviest complex weight
Then…
3 rounds for completion:
10 DB Bulgarian split squats each leg
20 alternating Gorilla rows
10 empty bar Sots press
*Goal is to increase loading by 5-10lbs each week on snatch complex. Athletes should use same kb weight for split squats and gorilla rows Score heaviest snatch complex.