10 - 08 - Resonance (Oly lifting)

### **Warm-Up (10-15 minutes)**

- **Banded joint prep & variability flow**

- 90/90 Hip Switch w/ Band-Resisted Reach – 2x6/side

- Rib Cage Expansion Breath-to-Reach (seated band pull-aparts) – 2x10

- Scapular Circles w/ Foam Roller Serratus Activation – 2x8/side

- **Dynamic Warm-Up**

- High Knees to Butt Kicks – 20m

- Overhead PVC Pass-throughs – 2x10

- Kang Squats w/ Reach – 2x10

### **Main Block 1: Power & Strength** _(Olympic Lift Focus)_

1. **Hang Power Clean + Jerk (pause at the knee)**

- 6x2 @ 70-80% (focus on bar speed & crisp footwork)

- Rest 90-120 sec

_(Cue: Controlled pull into position; explode violently from the hips.)

2. **Snatch-Grip High Pull (from blocks)**

- 4x3 @ 80-85% of clean max

- Rest 90 sec

_(Cue: Vertical bar path, aggressive triple extension, let the bar float.)

3. **Front Squat w/ Pause** (focus on anterior expansion)

- 4x4 @ 70-75%

_(Cue: Rib cage down, knees tracking wide, feel depth.)

### **main Block 2: Accessory Work (hypertrophy bias)

1. Land-mine Press (single-arm, eccentric)

- 5 / 5 x 3