Warm-up:
5min Double/Tripple/Single Practice
Snatch technique work
PVC Pass Through
PVC OHS
PVC Drop Snatch
PVC High Hang Squat Snatch
Strength:
1) 7x 2-Position Snatch (full squat), heavy but perfect
Position 1 will be from the ground, position 2 will be from 2″ above the ground, think below the knee. Work within your skill set, if you are perfecting the hang power snatch stick with it.
2) Thruster warm-up 3×3
Conditioning:
3 Rounds
400m Run
10 Thrusters, 115#(75#)
If the weather turns for the wort in the afternoon, rowing will be substituted for the run.