Smith and Esch Strength and Conditioning December 7th, 2015

Focus: Power/Strength

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%.

Then

Do 1 set every 2min of:

3 high-pulls + 6 box hops+9 divebomber push-ups. Use 95% of 1rm snatch.

Do 5 rounds.

Then

Do 3 rounds of :

25 toes to bar + 20m 0f frog hops for max distance

then

Stretch