1 Tempo Power Snatch
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.
Sets #1+2+3 – 60%
Sets #4+5+6 – 65%
Sets #7+8 – 70%
Sets #9+10 – 70-75%, based on feel.
100-80-60-40-20: Double Unders
After each set:
16 Dumbbell Power Snatches (50/35)
200m Plate Run (45/35)