Oly: Snatch

(x3) Snatch High Pull: from hip, mid-thigh, above knee.

(x3) Muscle Snatch: from hip, mid-thigh, above knee.

(x3) Overhead Squat: received in ¼ squat, ½ squat, full squat.

(x3) Squat Snatch: from hip, mid-thigh, above knee.

(x5) Snatch Balance

 

Then with barbell loaded up to 50% of 1RM

(2×4) Complex: Power Snatch + 2 Overhead Squats

(3×3) Squat Snatch from above knee.

 

Then with barbell loaded to 75% of 1RM

(2×5) Snatch 1st Pull with 3 second pause above knee.

(3×3) Full Squat Snatch from ground, 3 second pause at bottom of Squat.