1. Broad jumps - 3x5
2. snatch - 65% of snatch x 2 x 3
3. clean pull - 105% of clean x 3 x 3
4. 1 overhead squat + 1 snatch balance - work up to a heavy set
5a. back lever - 3x8 seconds
5b. pullups - 3 x max
6. 2 kb clean - 60/60 x 4 sets
- 60 seconds work/60 seconds rest x 8 total minutes
2. snatch - 65% of snatch x 2 x 3
3. clean pull - 105% of clean x 3 x 3
4. 1 overhead squat + 1 snatch balance - work up to a heavy set
5a. back lever - 3x8 seconds
5b. pullups - 3 x max
6. 2 kb clean - 60/60 x 4 sets
- 60 seconds work/60 seconds rest x 8 total minutes
Split Snatch
PROS - good for athletes with poor shoulder mobility or shoulder injuries - no need for a shoe with an elevated heal | CONS - less efficient - bar must be pulled slighted higher - athlete must be faster in the third pull |