Warm up

300m run
20 Weighted GBs
20 Hollow rocks
20 SA Thrusters
20 Weighted GBs
300m Run
20 Hollow rocks
20 Weighted GBs
20 SA Swings
20m OH Walking lunges

MOVEMENT PREP

1-2 SETS WITH EMPTY BAR:
15 Second Receiving Position Hold
5 Pausing Power Snatches
5 Pausing Low-Hang Power Snatches
3-4 SETS WITH LIGHTER WEIGHTS:
10 Second Receiving Position Hold
3 Pausing Power Snatches
3 Pausing Low-Hang Power Snatches
Work Between 30-55% of 1RM Snatch

POWER SNATCH TECHNIQUE

On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

“HIT AND RUN”

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches 22.5/15kg
21 Single Dumbbell Squats