Mobilize, then….
Two sets of:
Right Single Arm Kettlebell Swings x 10 reps
Right Single Arm Kettlebell Push Press x 10 reps
Left Single Arm Kettlebell Swings x 10 reps
Left Single Arm Kettlebell Push Press x 10 reps
Goblet Squats x 10 reps
Snatch Skill Development
Every minute, for 5 minutes, complete:
Snatch Balance + Overhead Squat with a 2 second pause at the bottom
(Use this as an opportunity to work on speed punching under the barbell and to prime your receiving position)
Slow Pull Snatch
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 83-85% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)
Tempo Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 82.5%
Followed by…
One set of:
Back Squat x 3 reps @ 82.5%
(no tempo prescription)
Interval Conditioning
Three sets of:
Row 500 Meters
15 GHD Sit-Ups (Or t2b or abmat sit-ups)
20 Wall Ball Shots (30/20 lbs to 10′ target)
Rest 3 minutes