Mobilize, then:
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 45-95 lbs
A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
Three sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes
Please read this article if you want to learn more about the benefits of tempo training.
C.
Every 5 minutes, for 20 minutes (4 sets):
10 Burpee Box Jump-Overs (24″/20″)
17/12 Calories of Assault Bike
25 Wall Ball Shots (20/14 lbs to 10/9′ target)
50-Foot Handstand Walk or 8-12 hspu