OHS warm up 20/15kg
10 OHS, slow down, fast up
10 OHS, 3 sec pause in the bottom
10 OHS, one and a halves
Snatch warm up from hang, 30/25kg
2x3 Snatch pulls
2x3 Muscle snatch
2x3 Power snatch
Strength / Skill work:
Hang Power Snatch + Hang Snatch*
1. Find your daily max in the complex
2. Drop down to 70% and do 10 more reps but pause 3 seconds in the receiving position of the hang power snatch and 3 seconds in the bottom of the snatch.
*Scale: Daily 2RM hang power snatch for beginners.
Pull ups Scale = Ring rows
Time cap = 12 minutes
50 Lying windshield wipers