Mobilize, then
Snatch Skills and Drills
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps
Built over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch x 2 reps
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%
Single-Leg Progressions
3sets of:
Bulgarian split lunges x8 reps
Rest 45 seconds between legs; Rest 90 seconds between sets
Lung Opener
Every 8 minutes, for 32 minutes (4 sets) of:
500 Meter Row
50 Double-Unders
400 Meter Run
12 Thrusters 96/65