Warm Up
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead, etc.)
Tech/Warm-up: Pause Overhead squats, Snatch press, Tall snatch, Low hang snatch
A. Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving
Set 1 – 5 reps
Set 2 – 5 reps
Set 3 – 3 reps
Set 4 – 3 reps
Build as needed but keep weights light and smooth. Focus on mechanics and positioning over weight.
Sub to partial squat hold, elevated heels, or seated position as needed.
B. Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch
Set 1 – 3 reps
Set 2 – 3 reps
Set 3 – 2 reps
Set 4 – 2 reps
Build as needed but the weight should still be relatively light. Focus should be on an active 3rd pull under the bar.
C. Every 2 minutes, for 14 minutes (7 sets):
Pause Low Hang Snatch
Set 1 – 3 reps @ 60%
Set 2 – 3 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 1 rep @ 80-85%
Set 6 – 1 rep @ 80-85%
Set 7 – 1 rep @ 80-85%
Low hang should be at or just below the knee cap.
Pause for 2s in the catch of every rep
D. Complete 3 working sets of:
10-12/arm Single arm bent over rows (Heavy KB or DB, bench supported)
12-15 Bent over reverse flys (light DB’s or plates)
8-10 Strict toes to bar / Hanging knee/leg raise
– Rest 60-90s between sets
