Warm Up:

  • Long Lap
  • 10 PVC Pass Throughs
  • 10 PVC Halos (5 ea. direction)
  • 10 PVC OHS Squats
  • 10 Boot Strappers
  • 10 Ring Rows
  • 10 Strict Toes to Bar (no swing use core) 
  • NJ Sprint
  • PVC Burgner Warm Up (coach lead) 

3:00 min Overhead Position Work w/ band on rig

Accessory Work:
3X8 Pendlay Rows (barbell) .
3X 8 Back Ext. on GHD
3X8 Lunge Mornings with Empty Bar 

Strength Oly Lift Day 2 :  
Core Stability:
3X8 OHS w/ banded KB's. Scale Over Head walk w/ banded KB's
3X8 Tempo Snatch Grip RDL- descent 3 seconds, 1 sec. pause below the knee, 3 sec back to start position. (start at 50% of your 1RM snatch) 

20 min to work snatch technique. 
2X6 Snatch Balance- speed under the bar
2X6 Snatch w/o moving your feet. 
Remainder of the 20 min Snatch!


Get SWOLE pandas!