Warm Up
2 rounds:
100m run
10/side DB high pulls
5/side DB plank pull throughs
10 Kang squats
5 deep squat progressions


Mobility:
A. Banded lateral walks x 20 steps/side
B. Eccentric pull ups 3x3 with a 5 second descend- this helps lengthen the lat muscles which in turn helps with stretching them for weightlifting
C. box stretch x 3 exhales for 3 sets




Snatch Skills & Drills (28:00)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
*if you are unable to do Sotts press, perform the press while sitting on a box or while having the heels on two 5# plates. https://www.instagram.com/p/BzQ0kEcgz0K/

OR try this one: https://www.instagram.com/p/B0tWH2PgL-M/
Goblet squat & press- keep the elbows in tight as you press overhead


Build over the course of the three sets.

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 3 reps- keep these light around 40-50%

Snatch Progressions
Every 1:30 for 4 sets, complete:
Mid-Thigh Snatch x 2 reps @ 50-65%
*Hold the mid-thigh position for 3 seconds

followed by …

Every minute, on the minute, for 4 minutes, complete:
Slow Pull Snatch x 1 rep @ 70%


followed by …

Every minute, on the minute, for 8 minutes, complete:
1 snatch squat or power building from the 70%

Every minute, on the minute, for 4 minutes, complete:

Snatch Pulls x 2 reps @ 90-95%

Then...

6 sets of 2 reps Overhead Squats- from the rack
starting at 60% and build load