2 sets:5 push-ups to down dog10 PVC pass throughs5 push-ups to down dog10 PVC around-the-worlds5 push-ups to down dog10 PVC snatch grip behind the neck presses
PROGRESSIONFOCUS
SetupWide grip, hook grip, feet under the hips, weight in the heels, shoulders in front of the bar, and eyes on the horizon.
Deadlift + shrug"Stand all the way up with straight arms and THEN shrug the shoulders."
Muscle snatch"Squeeze your glutes with a straight arm, pull the elbows high, and press the bar overhead."
Snatch drops"With the bar overhead, pick the feet up and DROP into a quarter squat."
Hang power snatch"Jump with a straight arm and punch overhead."
Power snatchKnees back as the chest rises, then jump with a straight arm and punch overhead."
Pre-workout:Every 2:00 x 3 sets:5 hang muscle snatches- Build to a heavy set of 5 reps.
- Build to a heavy set of 5 reps.
- RX -7 sets for load:Power snatch5-5-5-5-5-5-5
- INTERMEDIATE -Same as Rx'd
- BEGINNER -7 sets for load:Hang power snatch5-5-5-5-5-5-5
Accumulate:1:00 foam roll upper back1:00 foam roll lower back1:00 active hang