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 minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 1 rep
*Set 6 – 85%
*Set 7 – 85-90%
*Set 8 – 90+%
*Set 9 – 90+%
*Set 10 – 90+%
B.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the course of the four set)
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)
C.
Every 5 minutes for 20 minutes:
20/15 Calorie Assault Bike
12 Bar-Facing Burpees Over the Barbell
12 Shoulder to Overhead (135/95 lbs)