Weightlifting
Tall Snatch – 4 x 3
Mid-Hang Snatch – 65% – 5 x 2
Power Clean + Power Jerk – 70% (of PC) 5 x 1
Strength/Skill
10 mins to establish a Power Snatch Heavy Single.
(this is not a 1RM)
Drop to 80% of HS and perform 1 Hang Power Snatch every 20 secs for 15 reps.
Split Press, 5-5-5-5-5
Push Press, 3-3-3-3-3
