A. Watch this in its entirety and familiarize with the movement standards and workout description.
II. Goal Setting
B. Crunch numbers, work backwards based on time, and set a total time (seconds per rep) goal based on your perceived ability.
C. Mash the following muscle groups:
- QL, psoas, traps, hamstrings, glutes
D. Activate the following movement patterns:
- External rotators of the shoulder
- Hip extensors (jumping and pulling)
E. Workout specific warm up (at or below goal pace):
8 DB Snatch 50/35
4 BBJO 24/20
*Record your time each set and make necessary adjustments
** The defining moment of this workout will begin at the set of 40 snatch.
***this workout will lend itself to the athletes with the shortest range of motion, as well as the most formidable mental athletes. There's nothing sexy about this, just work.
Trust - Teamwork - Sacrifice - Discipline