Movement Prep
3 Sets
5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat (Right Arm) + 5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat (Left Arm) + 4 Dumbbell Single Arm Squat Snatch (Right Arm) + 4 Dumbbell Single Arm Squat Snatch Left Arm + 3 Dumbbell Single Arm Step Ups Right Arm + 3 Dumbbell Single Arm Step Ups left arm
5 Heel Elevated Snatch Pressing Snatch Balance + 3 Tall Snatches (2″,4″,full squat) + 3 Heaving Snatch Balance (use empty barbell)
*The DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set.
Snatch 3-2-1-3-2-1-1-1 [Technique Work]
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
Pause Back Squat + Back Squat 5-5-4-4-4
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE
*Pause for 2 seconds in bottom of the squat
Accessory
3 Sets
:20-:30 Barbell Back Extension Hold
20 Standing Landmine Twists
10 Ring Support Knee Ups