Daily Strength Work
A. Full Snatch
4 x 2 (approximately 75%)
2 x 1 (build up the heavy singles
The focus is speed and technique. Do not chase a heavier set if the technique and speed is not moving the bar.
B. Overhead Squat 3 x 5 @ 70%
C1. Back Squat 3 x 3 @ 75%, 30 sec.
C2. Weighted Glute-Ham Raise 3 x 5, 60 sec
C3. Box Bounding* 3 x 2
*4 boxes alternating in height from 24″ & 30″ set up about 3 feet apart. One rotation through consists of exploding to the top of the box, jumping down to deload and the explode to the top of the next box.