Tuesday

strength
A. Power Snatch; 4 x 3 @ 75%, rest 3-4 min
these are not touch and go reps. set up for each rep of each set as if you were pulling for max effort. percentage is off of your 1RM Power Snatch, not full snatch
B. Snatch Push Press + Snatch Balance; 4 x 2 +1 @ 70%, rest 60-90 sec
percentage is off of full snatch. the set will be completed as 2 behind the neck snatch grip push press and the 3rd rep will be a snatch balance
C. Front Squat; 1 x 5 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 3 @ 90%

After Bash
Glute Ham Raise; 3 x 8 (band it up if you can), rest 60 sec