Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch +
Snatch Balance - 4 x (1+1+1)
Strength:
Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70% x (1+1+1) x 6
Snatch Pull (controlled eccentric in proper position) - 85%x4x4
Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4
Slow-Pull Snatch (5 sec to
mid-thigh) + Dip Snatch + Snatch Balance - 1+1+1
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3
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3
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3
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3
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Snatch High-Pull + Hang
Snatch (below knee) + Snatch - 1+1+1
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55
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70%
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70%
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70%
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70%
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70%
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70%
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39
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39
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39
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39
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39
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39
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3
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3
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3
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3
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3
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3
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Snatch Pull (2 sec eccentric)
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55
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85%
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85%
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85%
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85%
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47
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47
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47
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47
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4
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4
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4
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4
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Halting Snatch Deadlift
(knee)(2 sec eccentric)
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55
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80%
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80%
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80%
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80%
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44
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44
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44
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44
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3
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3
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3
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3
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Work Capacity: Complete 5 rounds for time of:
-15x toes to bar
-10x deadlifts (70kg/47kg)
Add 10kg each roung, e.i., round 1
with 70kg. round 2 80 kg, round 3
90 kg, round 4 100kg, round 5 110 kg.
Conditioning (Optional): Complete as many reps as possible in 6 minutes
of:
-Row 30/20 calories
-400m sprint
-Row 30/20 calories
*Goal is 1 complete round (or more!)
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