Snatch Primer aka warm up
4x
2 hang high pull
2 hang muscle snatch
2 hang power snatch
:10 bike hardish
Rounds 3-4 go from floor
Light loads, focus on feeling connection between floor, lats and bar
Oly
Power Snatch Benchmark Part 1
1 Power Snatch E60sec x 10 sets - start from a moderate load and build to a max for a single rep by your
10th set
rest 5mins after your final minute
Then part 2
Power Snatch Benchmark Part 2
Beginning at minute 15
20 reps for time @ 85% of your best single from today
Bench Benchmark
8x8
Bench press
Rest :45
Choose one weight for all 8 sets
The goal is to get all 8 sets done at that weight