Warm Up

Shoulder Mobility
Hip and Ham Stretch
Shuffle-scissorx2
Butt-kick-high kneesx2
Squat jump x 20
Snatch warm up
Perform the Burgener warm up 5 reps each of the following with an empty bar:
Down and finish
Down and finish elbow high
Muscle snatch
Snatch lands (2″, 4″ and 6″)
Snatch drops (quater, half and full squats)

 
Strength

1 X 5
2-P Snatch Grip Deadlift To High Pull
2 position snatch grip deadlift to high pull
1st Position – Pause 2 counts below the knees
2nd Position – Pause 2 counts above the knees
Hang Power Snatch 50%ME

1 X 3 Hang Power Snatch 60%ME
1 X 3 Snatch Balance @ 70% Of Push Press
3 X 3 Snatch 70%

Conditioning

CF.2015.09.28 PERFORMANCE/ FITNESS
15-9-6
Hang Power Clean & Jerk* (60/40kg)
Box Jump (24/20″)
*Scale to the Hang Power Clean to:
30 -18 – 12 KBS and Push Up