1. Snatch+snatch balance no dip: 1+1 x 5 sets. snatch the weight from the ground, bring bar to traps in the rear….drive your body into an over head squat (snatch balance) without a dip. you will have to keep the weight light in order to get the PUNCH under the bar. this requires great speed!!!
2. snatch: 1, 1, 1, 1.
3. ohs: 3, 2, 1, 1, 1.
4. 3 pos snatch deadlift: pause 2 sec at each position. floor to mid thigh…pause. mid thigh to the down position…hips under bar torso upright back tight….pause 2 seconds. from this down position now drive hard with the thighs creating acceleration on the bar to the finished position….slowly return bar to the floor. perform 3 sets of this exercise with a heavier weight…..suggestion about 80%- 90% of best clean. HOWEVER….if this is too heavy, go by feel.
5. 25 pull ups + 25 sit ups x 3 sets.