18 July 2016

Warm Up: 15-20 mins
Lower body lift prep
Squat therapy
Shoulder prep phase 2

REVIEW: 30 mins w dowels (includes bar warm up time of 5-10 mins)

SNATCH GRIP DEADLIFT
HANG POWER SNATCH
OVERHEAD SQUAT

Bar Warm up

WORK:  > 10 MINS

12-9-6 Snatch Complex
Snatch Grip Deadlift
Hang P Snatch
OHS

Rx:  135/95
Rx2:  115/75
Rx3:  95/65
MOD:  Any other weight or single arm DB snatches (coach's discretion)

SILVERS:
Lower & upper body lift prep

Strength:  3 sets 6-8 strict banded pull ups at smallest band possible
SCALED:  3 sets 4-7 Ring Rows

REVIEW:  30 mins
Deadlift
Sumo Deadlift High Pull
Push Press

WORK:  12-9-6
Deadlift
SDHP
Push Press

SCALED:  DL and SDHP with KB, DB Press