- For today's Main Lift, slowly lower the bar to the mid-thigh with the shoulders in front of the bar. Hold for :02, then snatch the bar overhead.- Begin your first working set around 50% of your best snatch.- For Accessory - I, use light loads and focus on QUICKLY locking out the arms overhead.- For Accessory - II, scale the ROM of the GHD sit-up, the load of the DBs, and the thickness of the band to complete 10-15 reps of each movement/minute.
3 sets:15 jumping jacks10 PVC pass-throughs/hang muscle snatches/hang power snatches5 seated box jumps- Use a PVC.- Progress to a new PVC exercise each round.1-2 sets:5 BTN push presses5 BTN push jerks5 hang muscle snatches5 hang power snatches (pause at the mid-thigh for :02)- Use an empty bar.- BTN = behind-the-neck3-4 sets:3-5 hang power snatches (building)- Pause with the bar at mid-thigh for :02.
5 sets for load:5 hang power snatches- Pause with the bar at mid-thigh for :02.- Rest 3:00 between sets.
5 sets for load:5 muscle snatches5 behind-the-neck snatch grip push presses- Complete all 10 reps unbroken.