1. WARM UP
Mobility
- Tennis Ball & PVC: 1st Rib
- Band: Shoulder External Rotation
- Floor Hip Flexion/Extension
Dynamic Warm Up
- Turkish Get Ups, 10 reps/side
2. SKILL & DRILL
- Tuck Sit, 3-5 x 5-10 sec hold
- Handstand Hold, 3-5 x 10-20 sec hold
- Burgener Warm Up
- Skill Transfer Drills
- 3 POS Power Snatch, 3 reps each
- 3 POS Squat Snatch, 3 reps each
3. STRENTGH
- Squat Snatch, 1RM
- Squat Clean & Jerk, 1RM
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