Snatch

A) WU
4 sets of:

• 4 Muscle snatches + 4 Behind the neck push press

-Rest 90 sec-

B) Primer

Every 75 sec x 12 sets

• 1 Power Snatch (Suggested)

*2x1 @80%
*2x1 @82%
*2x1 @84%
*2x1 @86%
*2x1 @88%
*2x1 @90%

Pause Back Squat

• 4x6 (Full pause bottom position)

*65-70% of 1RM
*Rest 3min Between sets

Accessories

4 Rounds For Quality:

1) 45-60s SB Bearhug Hold
2) 15-20 Banded GHD Hip Ext.
3) 30/30s Copenhagen Plank