Warm up
400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches
Snatch
Part A (4 min)
Drop snatches - 3x3 (see demo video for explaination on stimulus)
Part B (4 min)
Tall squat snatches - 3x3
Part C (6 min)
Hang power snatches from below the knee - 3x3
Part D (6 min)
Hang squat snatch from above the knee + hang power snatch from below knee + power snatch - 3x[1+1+1]
Note: Parts A & B focus on practicing footwork and getting under the bar (3rd pull). Part C & D are intended to train explosiveness and a proper bar path.
Conditioning
For time:
21-18-15-12-9 cal row
15-12-9-6-3 chest to bar pull-ups
15-12-9-6-3 power snatches 95/65 lbs
Time cap: 17 min
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
150m (500 ft.) DB offset carry
10/side half kneeling bottom up KB presses
3 med-ball broad jumps for max distance 20/14 lbs
Note: for the offset carry, perform half of the distance on each side. One DB held overhead, the other held in the front rack position. Longer side of the gym is ~50 ft from wall to wall.
Med-ball jumps are jumps holding a medball, bear hug style.
Part B
For time:
21-18-15-12-9 cal row
15-12-9-6-3 chest to bar pull-ups
15-12-9-6-3 single KB snatches 24/16 kg
Time cap: 17 min
Note: scale the load so that you can complete the snatches on 3 sets or less each round. Chest to bar pullups should be scaled to ring rows or jumping chest to bars. Do not do banded pullups, you will be capped.