Essentials:
Skill
SPU Warm Up (PVC)
Snatch BNPP(3sec pause) 3×6 BAR
Power Drop Snatch 3×3 BAR
Muscle Snatch 3×3 BAR
Power SPU 3×3 BAR
Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee
Strength
A1. Dumb bell step ups 3×3 each leg heavy as possible rest 60 sec
A2. Dumb Bell or Kettle Bell Single Leg RDL 3×5 each leg heavy as possible rest 60sec
Fitness:
Skill
SPU Warm Up (PVC)
Snatch BNPP+OH Squat(3sec pause /squat) 3×3+3 BAR
Drop Snatch 3×3 BAR
Muscle Snatch 3×3 BAR
SPU 3×3 BAR
Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee
Strength
A1. Bar bell step ups 3×3 each leg heavy as possible rest 60 sec
A2. Dumb Bell or Kettle Bell Single Leg RDL 3×5 each leg heavy as possible rest 60sec
Performance:
Skill
SPU Warm Up (PVC)
Snatch BNPP+OH Squat(3sec pause /squat) 3×3+3 BAR
Drop Snatch 3×3 BAR
Muscle Snatch 3×3 BAR
SPU 3×3 BAR
Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee
Strength
A1. Bar bell step ups in front Rack 3×3 each leg heavy as possible rest 60 sec
A2. Dumb Bell or Kettle Bell Single Leg RDL 3×5 each leg heavy as possible rest 60sec