2 rounds
10/side Xiao Pengs
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
10 Scapular wall slides
0:30 Hang from a bar with chin up grip
4/side Tactical ankle rocks
12 Box step ups, alt
+
Power snatch warm-up – 2 @ empty barbell
3 Snatch deadlift
3 Snatch high pull
3 Hang muscle snatch
3 Snatch grip behind the neck press
3 Overhead squats
3 Hang power snatch
3 Power snatch
+
Build to workout weight for power snatches
* Practice few sets of other movements between weights
+
@ workout weight
15/12 (cal) Row
10 Box jump overs
5 Toes-to-bars
3 Burpee get overs
– Rest 0:30 –
100m Run
10 Wall balls
5 Power snatches