A.
Every 2 minutes, for 8 minutes (4 sets):
3- Position Power Snatch x 1 rep
Start light and build to moderate. This is meant to be a warmup exercise.
B.
Every 90 seconds, for … Read More
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills … Read More
A.
Every 2 minutes, for 12 minutes (6 sets):
No hook no feet Snatch x 2 reps
*Start at 50% of your Snatch max and work up as you go. Do not reach failure though.… Read More
A.
Every 2 minutes, for 10 minutes (5 sets):
3- Position Snatch x 1 rep @ 40-65%
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = @ 70%… Read More
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-8 = 1 rep @ 85-90%
B.
Every 2 … Read More
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
3- Position Power Clean x 1 … Read More
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back … Read More
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work … Read More
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Lift-Off x 2 reps @ 40-65% of 1-RM Snatch
The goal is to get your pull positions warm before we start snatching. Make … Read More
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More
A.
Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch… Read More
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 … Read More