3 Sets:

• Push Press x 3
• Push Jerk x 3
• Supine Row 5
• Muscle Snatch x 3 (No Bend in Catch)
• Overhead Squat x 3
• Supine Row x 5

Strength:

• Max Effort TnG Snatch @ 60%
• Max Effort TnG Snatch @ 70%
• Max Effort TnG Snatch @ 80%

Rest 2 Minutes Between Sets

*Snatch can be Power or Full (Squat).  If you get less then 4 reps at 60% or 70% do not increase weight for next set.  Focus on form, as you get more fatigued the pull will get less and less so transition the power snatch into full squat snatches.

Skill:

• 10-1 Shoulder to Overhead 155/105
• 2-20 Pull Ups

• Mobility