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
A.
Every 2 for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 for 6 minutes (3 sets):
Snatch Pull + Power Snatch + Overhead Squat @ 70-75%
Followed by…
Every 2 for 6 minutes (3 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)
B.
Three sets of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes
C.
Three sets for times:
50/35 Calorie Row
30 Thrusters (75/55 lbs)
15 Bar-Facing Burpees
Rest 4 minutes