Work up to a heavy set of:
3 Back Squats with 4sec. eccentric
3x 6-8 @ tempo 3110 (2xKB in Front rack)
rest 60sec. after both legs
- ~4'' elevated -
4 sets of:
12 DB rom. DL
8-12 stick crunches
8-10 tall kneeling palloff press (each side)
Coaches warm up for Snatch
8 sets of:
Snatch pull + P. Snatch + below knee Snatch + OHS (3sec. hold at bottom)
- start @ first weight after empty bar and work up (no more than 70% and no fail!) -
6 sets of:
3 Zercher Squats - work up in weight
rest 60sec.
6-10 tempo Chin ups @2020 (no band assistance)/ or 1-3 negative Chin ups (10-20sec. ecc.)
rest 60sec.
3-4 (giant) sets of:
20 banded good mornings
10-20 pike leg lifts
10-20 staggered push ups (50/50)
10 blackburns