General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A. Snatch Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3 before moving to the next movement. Pause for 3-sec in the starting position and the overhead/catch position for each movement. Load should be light 55-95-lbs
Snatch High Pull
Muscle Snatch
Power Snatch (catch in quarter squat)
Power Snatch (catch at parallel)
Snatch
B. Pause Snatch – 5×5 @50-60%
C. Back Squat – Perform 20 reps with 90% of heavy ten from week
+
3RFT –
27/20 Assault Bike Calories
21 Wallball
15 Power Snatch @95/65-lbs
9 Bar Facing Burpees
