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WARM UP:  1 lap around the field, 5 WTF, lunge length of the building, duck walk back, shoulder mobility

Marcy bar snatch

1)  Pressing Snatch Balance – work up to a heavy double (definition:  The bar doesn’t move, you do)

2)  Heaving Snatch Balance – work up to a heavy double (90-95% of 1RM Snatch)

3)   3-Stop Snatch Pull (2 count pause at each position): work to a 3rm (with PERFECT technique) – 1X3@95%, 1X3@90%

4)  Push Press: Find 3 rep max

5)  1 Clean from the floor, 1 clean from low hang, 1 clean from high hang, 1 Push Jerk.  Work up to being able to do the complex 5 times at 70%

 

 

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