Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 5
High Hang Jump And Shrug + High Hang Power Snatch to 4” (1+1)x3x3
(We’re practicing firing our legs properly with the jump and shrug and then replicating that sensation on the power snatch)
Power Snatch from Mid Knee (start from the floor, not from the top down) + OHS: (1+1) x 3 x 3 sets.
Snatch from Mid Knee: 4×2
(Use that same finish that you had on the power movements in the snatch)
Pause Front Squat: 5×3. On the last rep, have a 10 second descent