Mobilize, then:
Crossover Symmetry activation
2 line duck walk forward/then backwards
Snatch Primer
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance + Overhead Squat (no tempo)
A.
Every :90 sec for 6 min (4 sets):
Snatch with a 2 sec pause just below knee
*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
At the 8:00 mark, complete:
Every 2 min for 6 min (3 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch
B.
Four sets of:
Row 500 Meters
185/125 lbs Hang Squat Cleans x 5 reps
Pistols x 10 reps
Rest 2 minutes
Reduce the load of the cleans if the weight is more than 65% of your 1-RM
C Accessory Work
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps per side @ 21X1
Rest 45 seconds
Single-Arm Dumbbell Rows x 8-10 reps @ 21X1
Rest 45 seconds