3 sets of:
5 single leg jumps (each leg)
Every 90sec. for 6min (4 sets):
H.P. Snatch + below knee P. Snatch + P. Snatch (start at first weight after empty bar and work up)
Every 90sec. for 6min (4 sets):
below knee P. Snatch + P. Snatch (keep working up in weight)
Every 60sec. for 6min (6 sets):
1 P. Snatch (still working up in weight)
3 sets of:
6-8 Front rack bulg. split squats
rest 30sec. after each leg
- try to go heavy for all sets -
( do 8 tall kneeling pallof press on one side in 30sec. rest window)
Practice ropeclimbs with legs
After 2-3 reps do 10 difficult pike leg lifts
Or
4 sets
3-4 rc with legs as fast as possible
Do 10 Pike leg lifts while you rest
Coaches warm up for Snatch balance
5 sets of:
3 Snatch balance (pause for 1sec. in bottom on every rep)
start @ ~70% of 1RM Snatch and work up in weight
4 sets of:
5 (wtd.) Chin ups
rest 30-60sec.
10-12 rev. lunges (one side - BB in back rack)
rest 30-60sec.
8-12 DB-Floor press (1sec. hold at bottom)
rest 30-60sec.
10-12 rev. lunges (other side - BB in back rack)
rest 30-60sec.