Warm Up
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead, etc.)
Tech/Warm-up: Overhead squat + 3 position snatch
A. Every 2:30, for 15 minutes (6 sets):
1 3-Position Power Snatch + 3 Overhead Squats
5 alternating sets, starting a set every 90 seconds, of:
B1. Snatch Pull
Set 1 – 3 reps @ 90%
Set 2 – 2 reps @ 95%
Set 3 – 1 rep @ 100%
Set 4 – 1 rep @ 100+%
Set 5 – 1 rep @ 100+%
B2. Snatch Grip Behind The Neck Push Press
Set 1 – 8 reps
Set 2 – 8 reps
Set 3 – 6 reps
Set 4 – 6 reps
Set 5 – 6 reps
Build as needed to a heavy but smooth set
3 alternating sets, starting a set every 2 minutes, of:
C1. 8-10 Pendlay Rows
C2. 12-15 Dumbbell Incline Bench Presses
