WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1+1) x 2 x 4 sets
Snatch – 65% x 3 x 5
Snatch push press + OHS – 5 x 3+1
You’re doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.
SKILL
2 Snatch pulls + 1 Power Snatch
Conditioning
“Diane”
21-15-9 reps for time of:
Deadlift, 225/145
Handstand push-ups
