A. Snatch Deadlift off Riser (stand on 1 or 2 riser boards or 2" bumper plate)
- 3 reps x 3 sets at max snatch weight
B. 3 position Snatch (first rep from hi-hang, second from just above knees, third from floor)
- 6 sets of the above complex at light weight
- Focus on getting an aggressive and full extension of the hips and knees before pulling under the bar
C. Cash-out (optional) AMRAP 3:00 of the following
- Power Snatch @ 80% of Max
- This should be a weight that you could manage to string together a few touch 'n go reps if you had to but should be heavy enough that you are dropping each rep during this 3:00.
- When we fatigue, form tends to break down a bit and we don't drop the hips as much as we should in the starting position. Be aware of this and really fight to maintain good form under stress.
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