MONDAY
STRENGTH
EVERY 3:00 X 5
15/12 CAL BIKE
6 POWER SNATCHES
TNG REPS AT 75% ACROSS
SNATCH PULLS
3X4 AT 90-95-100% YOU PS MAX
COOLDOWN
FOAM ROLL LATS/LOW BACK
MONDAY
PRIMER
3 SETS, BUILDING
5 TALL SNATCH WITH :03 PAUSE IN CATCH
STRENGTH
SQUAT SNATCH
5X3 AT 70% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
MONDAY
PRIMER
3 SETS, BUILDING
5 TALL SNATCHES WITH :03 PAUSE IN CATCH
10 DUAL DB ZOTTS PRESS
STRENGTH
SQUAT SNATCH
5X3 AT 65% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
MONDAY
STRENGTH
SNATCHES*
EMOM 10
1 POWER SNATCH
REST 2:00
EMOM 10
1 SQUAT SNATCH
BUILD IN BOTH TO ESTABLISH HEAVY 1REP