1. BARSKI snatch: 3 reps at mid thigh and no straps, Work up to 70% of best snatch. Perform 5 sets.
2. Snatch balance no dip: 3 sets x 2 reps. Medium weight. Hold in bottom for 2 sec. of each squat.
3. snatch balance with a dip: 3 sets x 1 rep…..heavy….try to beat your best snatch
4. snatch push press: 3 sets x 3 reps….increase weight each set.
5. tempo snatch pulls: 3 sets x 3 reps…..do not set bar down on floor….1″ off floor for reps 2 and 3. these are done slowly…….taking 10 sec to complete 1 rep….floor to high hang and back down. this is a positional exercise…..ensure hitting all positions properly.
6. 50 ab mat sit ups total. Use weight behind head.