Pre-workout mobilisation - do as much of this as possible to prime for the workout. We will still warm up and prepare during the workout but this will allow you to be better prepared. - 15-20 cal warm up on any machine. - 30 sec couch stretch - 30 sec pigeon stretch - 30 sec banded pac stretch - 30 sec banded or rig holding lat stretch - 20 shoulder dislocations with PVC pipe, 10 standing and 10 in a squat as low as possible. Try to move grip closer as the reps increase - 20 lunges - 10 each leg. Keep PVC pipe overhead - 10 PVC pipe OHS ====== All parts of this workout in pairs moving quickly. A) 0-8mins in pairs - 50 DB Snatch (22.5/15kg) - 50cal AB - 50 DB Hang Clean & Jerk (22.5/15kg) - 50cal AB ====== B) 8-12mins - 20 squat snatch for time @ 60/40kg or 40% max snatch This should require minimal warm effort and movement should be quick. ====== C) 12-20mins - 50 Double DB Power cleans (22.5/15kg) - 50cal AB - 50 DB SA OHS (22.5/15kg) - 50cal AB ====== D) 20-28mins - 20 squat snatch for time @ 60/40kg or 40% max snatch
