SAM Shoulder mobility drill
5 Hang Snatch with empty bar or pvc

  1. Snatch practice.  About 30 minutes of technique practice.
  2. 5x5 Push Press.  Load heavy enough to still be doable and smooth.
  3. 8 Rounds (4 Minutes)
    Sled rope pull*
  4. Sled Push**
    10 Rounds
    30 Seconds Sled Push
    1 Minute Rest

*Load up a sled, heavy.  Get a rope, tie it to the sled.
Stand at the end of the rope, firm stance, back flat.  Pull the sled to yourself.  
**For sled push, add weight.  Your legs can take more than your upper body.  

Posted on April 5, 2015 .