Warm Up: 10 mins
Junkyard dog
Good mornings
Single leg RDLs with kb
Leg swings
Froggers
REVIEW: SNATCH with dowels and Dumbbell snatch (20-30 MINS)
Set up (floor and hang)/Pull/Transition/Receive position (move the feet/hips back/arms locked out)
Bar WU: Pull/Muscle/Dynamic 3 x 2
Add weight 3 sets 3x Pull/Dynamic
WORK: (>10 MINS)
9-15-21
Row cals
Power snatch
Rx: 115/75
Rx2: 95/65
Rx3: 85/55 From Hang
MOD: single arm dumbbell snatches, alternating arms
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