Training Plan for Monday May 9, 2016

Barbell Warm-Up (with empty Bar)
     5 Good Mornings
     5 Back Squats
     5 Strict Press
     5 Overhead Squats
     5 Stiff Leg Deadlifts
     5 Front Squats

Snatch Skill Transfer
     2 sets of....
     3 Snatch Grip Push Press
     3 Overhead Squats with pause @ bottom
     3 Snatch Balance


A. Snatch Complex of the following
     - Snatch Pull + Snatch High Pull + Snatch @ light weight
     - Complete 6 sets of the above

B. Snatch Push Press (take bar from a rack)
     - 4 sets of 3 reps. Work with about 70-75% of your 1RM Snatch

C. Snatch Balance
     - 10 single reps. Rest 1 minute in between.
     - Work with no more than 65% on these. Focus on speed getting under the bar and receiving with arms fully locked out.