Warm-Up:
2 Sets
10 PVC Pipe Passovers
10 PVC Pipe Around the Worlds
:30/:30 sec PVC Pipe Prayer Stretch
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3 Sets
10 Alternating Dumbbell Hang Snatch
:10/:10 Sec Single Leg Glute Bridge Hold
–
3 Sets, With Empty Barbell
Hang Snatch High Pull
Hang Muscle Snatch
Snatch Grip Push Press
Overhead Squat
Snatch Balance
High Hang Squat Snatch
Weightlifting (Cap 12 Sets)
Every 90 seconds
1 Power Snatch + 1 Squat Snatch
*Once you can no longer Power Snatch, continue with only 1 squat snatch until you reach a heavy for the day.
Starting @ 70% of Power Snatch
"Jules Winnfield"
10 Rounds
3 Snatch 61/43kg
3 Bar Facing Burpees
Goal: 5:00-8:00 minutes
Time Cap: 12:00 minutes
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
4 Sets, For Quality
30/30m Single Arm Overhead Carry
:30/:30 sec Paloff Press Hold
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