A) Barbell Aerobics 'Snatch'
On the following movements;
- Pull
- Muscle Snatch
- Power Snatch
- Squat Snatch
- OHS
- OHS W/Pause
5 reps on each movement for 3 rounds
B) High Hang Snatch
5 x 3reps
2:00 Rest Between Sets
C) Drop Snatch
5 x 3reps
2:00 Rest Between Sets
D) Hang Snatch
1Rep max across aprox 10-12 sets
Start around 60-70% and add load every rep
E) Hang Snatch
1 rep every 45s x 12
F) Snatch Grip Deadlifts
5 x 3reps, 120% of todays 1rm snatch
G) Work
3 mins on
1 min off x 5
3 Power snatch@50/35
6 Burpee over bar
9 Pull ups