Strength 1
A1 – Split Snatch
-Build to a heavy 3 (not a 3RM) in 15 minutes.
-Repeat your heaviest weight 1-2 time.
**Since this is a newer movement for a lot of people, spend more time on perfecting the technique at a lighter weight vs going heavy. Be careful about adding too much weight too soon.
A2 – Pull up negatives
4 x 5 with a 3-5+ sec lowering.
Strength 2
B1 – Romanian Deadlift
– 4 x 10 AHAP
B2 –Tates Press
– 4 x 10
Mobility
5 way banded shoulder stretch – 20 sec per position
Wall pigeon stretch – 1 min/side