- 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, start with a light load for each movement. Maybe even an empty barbell. Then, increase the load as long as the technique stays solid.- For Accessory - II, set up a box that places the hip parallel when seated. Perform one rep each minute and build to a max-height jump.
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:2 hang snatch high pulls2 hang power snatches- Rest 3:00 between sets.
5 sets for load:5 Sots presses5 hang muscle snatches- Build in load across each set.
EMOM 10:1 seated box jump- Build to a max-height jump.