Warm-Up/Activation/Mobility:
1a.) Sumo Squat to Stand
1b.) Kneeling SA – KB Press
1c.) 3 Hand Postion OHS (PVC)
1d.) “Sampson” Lunge w/Medial/Lateral Flexion
Explosive:
1.) Squat Jump (continuous Max Height): 1 x 8 BW
3 x 8 @20% of 1RM (squat)
Technique:
1.) 3 Postion Snatch + Hang High Pull + Hang Muscle Snatch + OHS (3 sec. pause): 1+1+1+1 x 4 @ 40-50%
Classical:
1.) Snatch: 2 reps x 9 sets every 2 minutes (18 min)
2.) Snatch High Pull: 1 reps x 6 sets @ 90% every 90 seconds (9 min)
3.) Low Box Squat (Wide Stance): 4 reps x 4 sets @ 80%
Accessory/Assistance:
1a.) Snatch Press: 4 x 4
1b.) Glute/Ham Raise 4 x 5
1c.) Reverse Hyper: 4 x 15