Warm-up: 15min (developmental)
SSP: 5 min
Olympic Weightlifting Snatch Work:
Do 2 sets every 90 seconds of :
1st pull, 1st pull +shrug, Snatch deadlift to saddle position, high-pull, full snatch, snatch balance.
Complete 7 rounds. Do your first 2 rounds at 50%, do rounds 3 and 4 at 65%, do rounds 5 through7 at 85%.
Do 1 set every 2min of:
3 high-pulls + 6 box hops+9 divebomber push-ups. Use 95% of 1rm snatch.
Do 5 rounds.
Do 3 rounds of :
25 toes to bar + 20m 0f frog hops for max distance