Warm-Up: Snatch Drills (BB/TB/PVC)
- Overhead Squat x 3
- Snatch Balance (Set feet / control into bottom) x 3
- 3 Point Snatch Balance x 3 x 1+1+1
- High Pulls (Below knees / Trace the bar path) x 3 x 3
- Hang Snatch Complex (Muscle - Power - Squat) x 3 x 1+1+1
A. Sotts Press 5x3 (Focus is to get yourself into the bottom, you may load the bar)
B. Halted Pull below knee (pause 2sec) + Snatch 6x3 @ 60-70%
C. Snatch Pull 5x2 @ 90%
D. Front Squats 5x5 progressive add 2.5 / 5% to last week last set.
Barbell Cycling Conditioning optional (advanced lifters)
30 x Snatch @ 60kg using a 30sec work 15sec rest format.
Target to get the 30 reps done in as lest sets as possible.