new warm up: 1 arm db snatch+ohs+sotts press+turkish get up+get up to squat+sotts press +stand. That is 1 rep….now do left side. Do 3 sets.
1. 3 position snatch: high hang x 1, mid thigh x 1, floor time x 1…..x 5 sets.
2. Pause positions: floor+ 1″off floor+ 1″ below knee+1″ above knee+ hang (mid thigh)+scoop (down position)+stand. Pause 2 sec count….go back down and pause at the same speed. Do 2 sets. You select the weigh……SNATCH POSITION.
3. Snatch push press: 3, 3, 3, 3, 3
4. Back extensions: pause at parallel….3 sets x 5 reps….use weight if you can….if not use your body wt.