A] if you do not have a 1RM, build to a moderate Power Snatch.
B] if you do not have a 1RM, build to a moderate/heavy Snatch.
Form/Technique over load, but don't be afraid to try.Strength/Skill
A] Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch
B] Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 hang snatch/snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
Every 90 seconds for 12:00 (4 Rounds of each)
1 - 20 Jump squats with barbell 75/55#
2- 6-8 Strict Pull-Ups (weighted if poss.)
Additional Accessory work:
5 sets of:
2 Pause front squats @80+%
rest 60 seconds