Warmup:
Ham drill
Leg swings
banded shoulder warm up
A) Warm up pace:
1 k row. Easy.
50 n 50 ghd
B) barbell Mobility Complex:
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats
C) pausing position snatch:
snatch lift off
(pause 2 seconds at contact position above knee)
Snatch high pull 60-70%
Snatch
3-3-3-3-3
D) build to a max Front Squat:
Build to a . . .
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