• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

3 Sets:(Every 90 Seconds)

• 4 Stop Halting Snatch Deadlift x 1

(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-knee, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. (You will want to use straps for these.6 Sets:(EMOM)

• Hang Power Snatch + Power Snatch + Overhead Squat

Skill:

• 10 V-Ups
• 15 Sit Ups
• 20 Hip Ext.
• 25 Banded Good Mornings

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

3 Sets:(Every 90 Seconds)

• 4 Stop Halting Snatch Deadlift x 1

(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-knee, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. (You will want to use straps for these.6 Sets:(EMOM)

• Hang Snatch + Snatch + Overhead Squat

Skill:

• 10 V-Ups
• 15 Sit Ups
• 20 Hip Ext.
• 25 Banded Good Mornings

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 10 Sets: (EMOM)

• Hang Snatch + Snatch + Overhead Squat

(use approximately 70-75% of your 1-RM snatch – use this as a skill and technique session)

B) 3 sets: (Every 90 Seconds)

• 4 Stop Halting Snatch Deadlift x 1 @ 95-105% of 1-RM snatch

(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-knee, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. (You will want to use straps for these.

Skill:

• Odd = :15 L-Sit
• Even = 5-7 Double Ring Extensions

• 10 Minutes Mobility