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 – 35-95 lbs
B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
Followed by…
Every 2 minutes, for 6 minutes (3 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)
C.
Three sets of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes
Please read this article if you want to learn more about the benefits of tempo training.
Please warm-up your handstand walks by completing two sets of the following:
Back to Wall Donkey Kick x 5 reps
Wall Facing Split Handstand Hold x 10-20 seconds
Rest as needed
D.
Every minute, on the minute, for 28 minutes (7 sets) of:
Minute 1: 15-18/10-12 Calorie Assault Bike
Minute 2: 6 Dumbbell Burpee Box Step-Overs (50/35 lb DBs to 24″”/20″”)
Minute 3: 12 Toes-to-Bar
Minute 4: 50 Foot Handstand Walk or 6-12 hspu