Upper East Side

Warm up

Shoulder stretches w bands and T-spine lacrosse ball smash

10-8-6 with a PVC:

Pass Thrus, Around the World, OH prisoner squats

then,
20 spider stretches (10 each leg)

20 lunges with a twist (10 each leg)

10 Cossack stretch (5 each leg)

1 minute samson stretch (each leg), 1 minute squat stretch

Snatch prep

Strength/Skill

Snatch Complex – Complete 5 successful sets of:

1 Power Snatch

2 Hang Snatches

1 OHS

Training

21-15-9

Power Snatches (95/65) (115/80)

Med Ball Cleans (20/14)