|start accelerating the bar!!|
1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight.
2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position!
3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain!
4. weighted sit ups x 50.