WEIGHTLIFTING PROGRAM: (snatch day) no misses!!
- muscle snatch from floor: 3 sets x 2 reps
- high hang snatch+snatch balance no dip+sotts press: 1+1+1 x 3 sets
- snatch: work up to 5 singles….going heavier each set. work on technique and speed. work on keeping the bar as close to the body as you can.
- snatch russian pulls: 3 sets x 3 reps. this is like a snatch high pull from the floor. just keep pulling after the explosion keeping elbows high and outside. weight should be medium heavy.
- back extensions: 3 x 10 using weight.
- 100 ab mat sit ups.