WARM UP
5:00 shoulder activation
-Crossover symmetry
-face pulls
-Sots press
3 rounds:
3 snatch grip deadlift
3 snatch pulls
3 muscle snatch
3 power snatch
3 oh squat
3 squat snatch
*Perform 1st round from hi hang, 2nd round from mid hang, and 3rd round from low hang
SKILL
N/A
WORKOUT OF THE DAY
EMOTM 30:00:
0-10:00
1) 1 snatch
2) 5 snatch grip deadlift
11-20:00:
1) 1 snatch
2) 5 wide grip strict pull up
21-30:00:
1) 1 snatch
2) 5 barbell bent rows
*Build to heavy snatch across the 30:00 clock.