Monday, December 21st, 2015


  1. 3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 60%x1+1+1, (70%x1+1+1, 75%x1+1+1, 80%x1+1+) x 2 waves.
  2. Snatch pulls: work up to 95%x3x2, 100%x3 these are of your best snatch. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”
  1. Snatch push press+overhead squat+sotts presses: 1+1+3 reps x 5 sets. You declare the weight to be used.
  2. Good mornings to a 45 degree angle: 3 x 10 reps. Select the weight to be used. Work on the core.
  3. Ab mat sit ups x 100