The MVMT LAB – MVMTGPP
Warm-up
Dynamic Warm Up: Snatch (No Measure)
Couch Stretch (Left/Right) for 30sec
Samson Stretch for 30sec
Lateral Lunge (Left/Right) x 30ft
Torokhtiy Pulls x 10 reps
Muscle Snatch x 10 reps
Behind the Neck Press x 10 reps
Overhead Squats x 10 reps
Snatch Balance x 5 reps
Behind the Neck Sots Press x 5 reps
Overhead Squat Hops x 5 reps
Weightlifting
If you’re newer and feel you find your max rather quickly. Switch to sets of 3 reps to get more volume and practice in. (Also ask a coach for a focus for the day)
Snatch (Find Max for the Day (Squat))
Clean and Jerk (Find Heavy for the Day)
Metcon
800m Run (Time)
Max Effort 800m Run