Warm-up:
Individual…
200m Jog
Crossover Symmetry
Group….
Coaches Choice for general warm up
With an empty barbell….
Every 90 seconds for 4:30 (3 sets):
Close Grip Overhead Squat x 5-7 reps
Followed by…
Every 90 seconds for 4:30 (3 sets):
Snatch Balance x 3
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)
Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.
Fitness:
For time:
Run 800 Meters
50 Single-Arm Dumbbell Snatches
Run 800 Meters
Performance:
For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters
Time cap 16 minutes.
Mobility:
Banded Hamstrings
Roll Posterior
Lax to Feet and Shoulders
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