- snatch with bar only….4 sets x 3 reps all from hang.
- snatch deadlifts: 5 sets x 3 reps….go as heavy as you can maintaining good form. this would be approximately 10%-15% of best snatch. set up properly and deadlift bar to the high hang hitting all positions. this is a slow movement but not tempo……
- snatch push press: 4 sets x 5 reps….go up in weight each set.
- back extensions: 3 x 5 pause at top for 1 second. use weight behind head.