Warm-up

• 3 Rounds
  • 15 Cal Row
  • 10 PVC Shoulder Rolls
  • 10 Push Ups
  • 10 OH Squats
  • 30 Second Squat Hold

Movement Specific Warm up

10 Muscle Snatch

10 Hang Power Snatch

10 Snatch Grip Strict Press

10 Overhead Squats

10 Hang Squat Snatch

10 Zots Press

Skill: Clean and Snatch

5 x 1 Hang Power Clean, 1 High Hang Squat Clean, 1 Hang Squat Clean

3 x 2 High Hang Power Snatch, 2 High Hang Squat Snatch

Focus on your movement and identifying areas of improvement

Warm up to working set.

Rest as needed between sets.