“Emphasize big multi-joint movements, start light, progress slow, and set personal records.”
Weightlifting:
Snatch 4×2 @ 80% 1rm
L1: Power Snatch 4×2 @ 80% 1rm
Conditioning:
L3:
Run 1 mile
30x Power Snatches (135#/95#)
L2:
Run 1 mile
30x Power Snatches (95#/65#)
L1:
Run 800m
30x Power Snatches (65#/45#)
Supplemental:
Segmented Sn DL. Setup in SN position. Pull to 1″ off the floor, then 1″ below knee, then mid thigh. 3 second pause at each position.
5 sets, 2 reps. 90% of max snatch