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 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
Five sets of:
Front Squat x 2-3 reps
Rest 3 minutes
Start at 75% and build to todays heavy for 2-3 reps
C.
Complete as many rounds and reps as possible in 3 minutes of:
10 Box Jump-Overs (24″/20″)
20 Alternating Dumbbell Snatches (50/35 lbs)
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
10 Box Jump (24″/20″; jump up, step down)
20 Alternating Dumbbell Snatches (50/35 lbs)
40 Single-Arm Dumbbell Push-Press (alternate arms however you’d like)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 9 minutes of:
20 Alternating Dumbbell Snatches (50/35 lbs)
40 Single-Arm Dumbbell Push-Press (alternate arms however you like)
60 Double Unders