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 Deadlift to below knee + 1 Snatch Deadlift to Mid Thigh + 1 Snatch x2
Then
3 Sets (add up to 80% of 1rm Snatch)
1 Snatch Deadlift to below knee + 1 Snatch Deadlift to Mid Thigh + 1 Snatch
C. Back Squats
5 x 5
Build to heavy 5 reps max
*
D. Core/ Midline Stability and Conditioning
3 Sets Not for time
10 per leg Single Leg Romanian Deadlifts
10 per arm Landmine Rows
60 Seconds per side Forearm Side Planks
Comments