Warm Up (15 minutes)
10 Snatch Deadlifts
10 Snatch Pulls
10 Muscle Snatches
10 Overhead Squats
10 Snatch Balances
10 Squat snatches
Experienced athletes add weight to this and repeat
-Hit and Catch Drill
Skill (20 minutes)
Novice: 5×1 snatch pull+ 1 power snatch 50% of 1RM
Intermediate: Snatch Pull 5×3 @80%- work on overhead squat between sets
Experienced: Snatch Pull- 5×3@ 95% of max- 90s rest between sets
Lift (25 minutes)
Squat Snatch
Novice: Work up to 2RM Power Snatch to Overhead Squat
Intermediate: Work up to 3RM
Experienced: Work up to a 3RM– Mid-hang from blocks