Warm Up
Stretch/ Mobility
3 Rounds w/ PVC or Empty Barbell
3 High Hang Snatch High Pull
3 Muscle Snatch
3 Snatch Land
3 Overhead Squats
3 Snatch Balance
A. Snatch Balance + OHS
3 Sets of 2 Snatch Balance + 1 OHS
Then
3 Sets of 1 Snatch Balance + 1 OHS
* Build to 100% of 1rm Snatch
B. Snatch Complex
2 Sets @ 70% of 1rm of Snatch
1 Snatch Pull + 2 Power Snatch + 1 Squat Snatch
Then
5 Sets (add up to 90% of 1rm Snatch)
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch
C. Front Squats
5 Sets building up weight each set
2 Pause Front Squats + 1 Front Squat
*3 Second Pause at bottom
D. Core/ Midline Stability and Conditioning
3 Sets Not for time
30 Seconds Hollow Hold then 20 V-Ups
10-15 Weighted Hip Extensions
(3 seconds hold at top)
3 Heavy Sled Push
(3 length of Turf Carpet)
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