Skill: Snatch progression with a snatch deadlift focus
1) 6 minute EMOM (6 sets):
Snatch x 1 rep, building weight
Rest 2 minutes
2) Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80-85% of best lift from part 1
INTENDED STIMULUS Heavy snatches with short rest periods. For the first 6 minutes build across the 6 sets to a very challenging single. Use the back off sets refine mechanics under load.
Every 3 minutes for 12 minutes (4 sets):
5 Back Squats
INTENDED STIMULUS The first work set begins at the athletes heaviest snatch weight from the snatch section. There does not need to be any additional warm-up sets prior to the first work set. Build to a very challenging set for 5 reps over the course of the 4 sets.