1. snatch pull + hang power snatch + ohs + snatch balance + hang snatch - x5 sets
- light and fast
- practice good positioning
2. snatch - 5x1
- this is based off of your performance with the previous lift
- stay light and fast and practice good technique only
3. 2 KB snatch - rep out about 80% effort, then drop 10% for the next set, then drop 10% for the next set, then on the final set, give a valiant effort
- for example, I did 13, 11, 9, 17 for a total of 50 reps
- 60-90 seconds rest between sets
4a. Handstand hold - 4 x max time
- use wall unless you have great control without one
- after all the overhead work, its very hard to hold this especially without the wall assistance
4b. deck squats - 4 x 10
- squat all the way down to the floor (deck) and roll back into a plow or candlestick, then rock forward and stand up
- keep your back round at all times while on the deck, do not arch your back until you are on your feet
- beginners use both legs
- intermediate use 1 leg alternating
- advanced do pistols alternating
- feel free to jump at the top of squat for more power/work output
- light and fast
- practice good positioning
2. snatch - 5x1
- this is based off of your performance with the previous lift
- stay light and fast and practice good technique only
3. 2 KB snatch - rep out about 80% effort, then drop 10% for the next set, then drop 10% for the next set, then on the final set, give a valiant effort
- for example, I did 13, 11, 9, 17 for a total of 50 reps
- 60-90 seconds rest between sets
4a. Handstand hold - 4 x max time
- use wall unless you have great control without one
- after all the overhead work, its very hard to hold this especially without the wall assistance
4b. deck squats - 4 x 10
- squat all the way down to the floor (deck) and roll back into a plow or candlestick, then rock forward and stand up
- keep your back round at all times while on the deck, do not arch your back until you are on your feet
- beginners use both legs
- intermediate use 1 leg alternating
- advanced do pistols alternating
- feel free to jump at the top of squat for more power/work output