Coach Stretch
Overhead Squat Mobility
3 Rounds w/ barbell or pvc
5 Hang Muscle Snatch
5 Overhead Squats
5 Snatch Balance
5 Hang Squat Snatch w/ 3 seconds pause at bottom
A. Snatch Balance
3-2-2-1-1-1
* Increase to moderate/ heavy weight each set
B. Snatch Complex
1 Power Snatch + 1 Squat Snatch
5 sets @ moderate weight
*focus on consistency of speed under the bar
C. Front Squats
1 Pause Front Squats + 1 Front Squats
5 sets (build to 85%-90% of 1rm front Squats)
3 seconds pause at bottom
D. Core/ Conditioning
3 Sets each
30 seconds Hollow Hold into 20 V-Ups
- 10 Back Extensions (scale: Good Mornings with barbell)
- 10 Minutes of Rowing or Air Bike @ 65-75% effort
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