Warm Up:
10 Overhead Squats
10 Pressing Snatch Balances
10 Heaving Snatch Balances
10 Muscle Snatches
5 High Hang Squat Snatches
5 Mid Hang Squat Snatches
5 Low Hang Squat Snatches
– Stretch shoulders and hips for 5 minutes
Skill:
Novice: 8×2 Power Snatch- Working on Hip extension
Intermediate: Overhead Squat 2-2-2-2-2
Experienced: 6×3 Mid-Hang Snatch from Blocks @ 75% of 1RM
Lift:
Novice: 8×1 Power Snatch to Overhead Squat
Intermediate: Squat Snatch- Work up to a heavy single
Experienced: 2 Position Snatch: Mid-Hang then Floor