A. Snatch Lift Off + Snatch Pull + Snatch
– 5 sets of
Rest as needed
Breaking up the snatch looking to dissect the 3 pulls of the snatch 1st, 2nd, 3rd.
B. Every 1 minute, for 4 minutes (4 sets):
5 Low Hang Snatches
Looking to move back through the 3 positions worked through A work.
C. Overhead Squat
– 3 sets of 3 reps
Rest as needed
Building to a moderately heavy set of 3 for the day goal is to establish your weights for workout.
D. Overhead Squat
In teams of 2:
– Set 1 – 30 reps @ 60%
– Set 2 – 20 reps @ 70%
– Set 3 – 10 reps @ 80%
Rest as needed
Use weight established from A work
After each set complete 5 Single Snatches @Same load
Partner one and two work through the reps together.