Stretch/ Mobility
3 Rounds w/ PVC or Empty Barbell
3 High Hang Snatch High Pulls
3 Muscle Snatch
3 Snatch Land (Quarter, Parallel, Drop)
3 Snatch Balance
Movement Prep
3 Sets
:30 Seconds KB Over-Under Hold (one kb overhead, one kb in suitcase carry)
30 Seconds per side Side Planks
10 per leg Jumping Bulgarian Split Squats
A. Tempo Back Squats
3-3-0-15 Sets of 3 Reps @ 75-85% of Back Squats
B. Snatch Complex
Snatch Deadlift to 1 inch off the floor + Squat Snatch + Snatch Deadlift to Mid Knee + Squat Snatch
5 Sets of 1 (Build to 80% of Snatch 1rm)
(Lower the bar back to the ground after each deadlift and before snatch)
C. Snatch Deadlifts
Snatch Deadlift on blocks
3 Sets of 3 Reps @ 100% of 1rm Aim for as heavy as possible with good and fast form
D. Squat Burn
Speed Back Squats
2 Sets of 10 Reps @ 45%-50% of Back Squat 1RM
Should be fast and explosive
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