Fitness
4 sets
DB snatch x 12 (alternating)
Plank with leg lift x 6 (alternate 20 sec hold)
Hang from pull up bar x 20 seconds (chin over bar)
2 K row for time
Sport and Performance
1-1-1-1-1
3 position Snatch
(floor-mid hang-high hang)
Rest as needed between sets, increase load but maintain perfect mechanics
3 sets
3 Power clean+2 Front Squat+1 Power Jerk @60%
3 sets
3 Power clean+2 Front Squat+1 Power Jerk @70%
3 sets
3 Power clean+2 Front Squat+1 Power Jerk @75%
