Warm Up:
Run or Row
2 Rounds pvc/empty bar
10 snatch grip deadlifts
10 snatch high pulls
10 muscle snatches
10 ohs
Strength:
E2MOM6M
3 Position Snatch
high hang, mid patella, floor
60- 70%
E2MOM16M
Snatch
set 1- 3 2@ 70%
set 4 1 @ 75- 80%
set 5 1 @ 80- 85%
set 6 1 @ 85- 90%
set 7 1 @ 90- 95%
set 8 1 @ 95- 97%
Cash Out:
3 x 6-8 gh raises
3 x 15 banded lateral leg raises (r/l)