Movement Prep
3 sets
14 Reverse Step Ups (7 each side)
10 Dumbbell Reverse Flies with 1 sec pause at the top of each rep
5 x 1 OHS + 1 Sotts Press (light)
-Then-
3 Sets:
3 Slow Motion Snatches
1 Slow Overhead Squat (:20 descending and :20 ascending)
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch
*All touch and go
*Hang Pause Snatch: Pause in the receive for 3 seconds.
5 Minutes (every minute on the minute)
Min 1: 1 Snatch @ 80-83% 1 RM Snatch
Min 2: 1 Snatch @ 80-83% 1 RM Snatch
Min 3: 1 Snatch @ 80-83% 1 RM Snatch
Min 4: 1 Snatch @ 80-83% 1 RM Snatch
Min 5: 1 Snatch @ 80-83% 1 RM Snatch
3 Snatch Pull + 5 High Hang Snatch Shrugs @ 100% 1 RM Snatch
3 Snatch Pull + 5 High Hang Snatch Shrugs @ 100% 1 RM Snatch
3 Snatch Pull + 5 High Hang Snatch Shrugs @ 100% 1 RM Snatch
*Rest as needed between sets.
**Use straps for optimal leg drive.
