Snatch primer (10-15 min)

Hi-Hang snatch with stop at knee & catch.

• 2 x same weight before adding more weight on the barbell
• Climbing weight
• Build up to a moderate & fast weight
• This is a primer. Speed and control!

Snatch working sets (15-20 min)

Build up to a heavy weight in a complex of: Snatch high pull + high hang snatch.

• 2 x same weight before adding more weight on the barbell.
• Build up to a moderate/heavy weight that allows you to stay fast.
• Focus on good movement mechanics and work to get consistent with lifts.

Back squats (20 min)

Back squat, 5 sets of 5 with pause at bottom.

Build to heavy weight that allows you to stay upright and feel the legs working.