FITNESS
A. Power snatch + Below-the-knee power snatch + Above-the-knee power snatch – pause 1s in receiving position on each rep
4x(1+1+1); Rest 60-90s
Training notes:
-Hang onto the bar between reps.
-Pausing in the receiving position will help you internalize a good catch. If you don’t pause or if you struggle to pause, you’re probably doing something sketchy when you catch the bar and you should prioritize fixing it.
Record weight lifted for the complex – and record all weights used in training notes.
B. Front squat
3×3; Building; Rest 2 min
Training notes:
-Each set should be a working set – so don’t count sets that are not at least a 7/10 on degree of difficulty.
Record weight lifted.
C. 10 min:
45s rear-foot elevated split squats, right (unloaded)
45s rear-foot elevated split squats, left (unloaded)
1 min double KB deadlifts
Training notes:
-This is lower body muscle endurance and accessory work. Maintain good positions, but the goal is to feel the burn.
Record total reps completed for each movement in training notes.
PERFORMANCE
A. Muscle snatch + Below-the-knee muscle snatch + Above-the-knee muscle snatch
4x(1+1+1); Rest 60-90s
Training notes:
-Hang onto the bar between reps.
-Muscle snatch trains the turnover movement in the snatch. This should be done with perfect form – don’t go so heavy that your technique gets off.
Record weight lifted for the complex – and record all weights used in training notes.
B. One and a quarter front squat
3×3; Building; Rest 2 min
Training notes:
–One and a quarter front squat
-The goal of this movement is to find a solid bottom position and to learn to utilize the stretch reflex at the bottom of a squat.
Record weight lifted.
C. 10 min:
45s rear-foot elevated split squats, right (unloaded)
45s rear-foot elevated split squats, left (unloaded)
1 min double KB deadlifts (53/hand – 35/hand)
Training notes:
-This is lower body muscle endurance and accessory work. Maintain good positions, but the goal is to feel the burn.
Record total reps completed for each movement in training notes.
