Today we are going to be working power-strength. We will start of by working our deep squat position by doing power snatch off of a podium. We will do 1 power snatch and 5 roll outs every minute on the minute for 10 minutes. We will hold the deep squat position between sets. Then we will move onto snatch pulls and partner back extensions off a box. Using 120% of your snatch we will do 5 sets of 5 snatch-pulls followed by 5 sets of 20 back extensions. We will do 1 set of each, every 2min. Then, men using 75lb and women using 55lb we are going to do squat jumps 5 on the minute every minute for 5 minutes.
Podium power snatch, using 50% of your 1rep max, we will do 1 rep followed by 5 roll outs. once these have been completed we will hold the deep squat position until the next minute. Do 10 sets.
Snatch pulls and Partner back-extensions off of a box. Use 120% of 1 rep max snatch for your pull. Do 5 pulls followed by 20 back-ext. Do 1 set every 2 minutes for 5 sets.
Men use 75lb and women use 55lb, do 5 squat jumps for maximum height on the minute for 5 sets.