Essentials
A.SPU warm Up (5 reps per)
B.Power snatch From Hang (Just above knee)
5×5, light load (40-60%), Rest 90sec
C1.Snatch Grip RDL above knee+ Shrug and toes
6×5 moderate load (60-80%) rest 1min
D. Back squat
5×6-4 reps @33×1, rest 2min
Then
On the 2min perform 7 back squats @ light load for 6 sets (12min)(5lbs more than last week)
Fitness
A.SPU warm Up (5 reps per)
B.Snatch From Hang (Just above the knee)
5×3, light load (40-60%), Rest 90sec
C1.Snatch Pulls above knee
3×3 100% of snatch, rest 1min
C2. Snatch Lift offs
3×3 100% of snatch, rest 1min
D. Back squat
5@70-75%
3@75-80%
1@80-85%
3@80-85%
1@85-90%
tempo @22×1, rest 2min
Then
On the 2min perform 7 back squats @ 70% of max for 6 sets (12min).
Performance
A.SPU warm Up (5 reps per)
B.Snatch From Hang (just above knee)
5×3, moderate load (60-80%), Rest 90sec
C1.Snatch Pull above knee
3×3 110%, rest 1min
C2. Snatch Lift offs
3×3 +100% of snatch, rest 1min
D. Back squat
5@70-75%
3@75-80%
1@80-85%
3@80-85%
1@85-90%
tempo @22×1, rest 2min
Then
On the 2min perform 8 back squats @ 70% of max for 6 sets (12min).