15-20 minutes snatch work – 70-80% effort, getting heavier after each quality set
Newer People – Overhead squat – 5 sets of 3 reps
Intermediate with the Snatch - Mid-thigh snatch – 5 sets of 3 reps. Hold onto the bar the entire time. This can be power snatch or squat
Experienced with the Snatch - Snatch complex – 5 sets of 3 reps/set – First from the high hang snatch, 2nd mid-thigh snatch, and 3rd below knee snatch. Hold onto bar the entire time, the bar never touches the ground during the Snatch complex. Catch each in the squat.
10 Power Snatch (Mx 75/55, Rx 95/65)
Squat Snatch (135/95)