1.Warm up

Jumping Jack

PVC Jerk Drill

PVC HPS Drill

 

2.Mobility

PVC Shoulder Open

 

3.Skill

Hang Power Snatch (골반으로 받기)

 

4 Weight lifting

Hang Power Snatch Ubroken

5 x 5

Push Jerk

5 x 5

(*두개 같은 무게)