Warm Up
50 Cal Airdyne or Rower
2 x 15 GHD Back ExtensionsGreen Band Routine
Rotator Cuff Work
Power Snatch Complex
7 x 1 Power Snatch + Hang Power Snatch
(Pull your power snatch as as similarly as possible to snatch. Play with receiving at different depths, but do not drop below parallel)
Power Clean & Push Jerk1 x 3 at 75%
1 x 3 at 78%
3 x 2 at 80%
Deficit Snatch Grip Deadlifts
3 x 10
(Maintain positions as you would in a snatch, take weight with you as butt rises, maintain back angle)