EMOM 6:
Slow Snatch Pull ( slow pull till mid thigh then explode) + Hang Power Snatch (2sec in catch) + OHS (2sec in bottom)
- all Sets btw. 50-70% of 1RM -
Then 6 Sets of:
Snatch Pull + below knee (squat) Snatch
- build to a heavy weight -
Isometric Focus Front Squats:
In 6 Sets build to a heavy set of 3 Front Squats (2sec pause just above parellel, 2sec pause in bottom of squat, 2sec pause just above parallel)
- goal is RPE 9 for the last set
5 Sets of:
Muscle Snatch + Hang Muscle Snatch (across)
into
3 Broad Jumps
rest 60s
Find 1RM Power Snatch
(Stop after 2 fails at Same weight)
10min to Work on:
Snatch Balance (2sec pause in bottom Position) + Snatch Balance (No pause)