1. 2 position snatch: 1 st rep is from the floor this wk and 2nd rep is from the mid thigh hang (launch) work up to 65% x1+1 x 2 sets. 70% x1+1 x 3 sets. rest 90 sec between sets. make sure you are hitting the same mid thigh position from the floor. critical!!!
2.positional snatch pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand. hold each position 2-3 sec. feel the squeeze and feel the hamstrings activate. on the way down retrace your positions and holding them for 2-3 sec. use 80%x1, 85%x1x2
3. snatch push press + ohs +sotts press. this is a tough exercise and one cannot use % of max. do 1 snatch pp+1 ohs+2 sotts presses. you select the weight. perform 5 sets trying to increase weight but with good form.
4. 100 sit ups