10 Cal Row
10 Cherry Pickers
10 Pushup2Downward Dog
5 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness)
10 PVC Pass Thrus
10 PVC Around the worlds
Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Snatch grip Deadlifts, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Snatch, Hang Power Snatch, Snatch Grip Deadlifts.
Snatch Grip Deadlift
Increase weight ea set
Video courtesy of Untamed Strength. Our pulling motion for this cycle will be the Snatch Grip Deadlift. Not only will this get you stronger on the first pull of your Snatch, but will do wonders on building a strong upper back (which will lead to better stability at the end of a Snatch). Do NOT make these reps touch & go. Reset the hips and torso every rep.
Min 1 – 12/10 Cal Row
Min 2 – 3 Hang Power Snatch (Climbing)
Min 3 – 10 Bar Facing Burpees
On the Hang Power Snatch, would suggest starting around 40-50% of your Snatch 1RM and build from there. The goal is to make the rep count in each minute. No failures!
If no rower – Sumo Deadlift High Pull (95/65)– 1 rep per cal