Athlete Development/ Fitness
A1. Russian KB Swing 10-12 Heavy; Rest 30 Sec
A2. DB Push Press 8-10 @ 30X1 (moderate, focus on form); Rest 30 Sec
A3. Toe to Bar 8-10 or V-Ups 10-12; Rest 1 Min x 3
+
15 Min AMRAP
8 DB Snatch Left/ 8 Right
8 Burpee Pull Ups or 8 Burpees, 8 Ring Rows
30 Second Side Bridge Hold Left/ 30 Sec Right
Sport
A. Overhead Squat 5, 5, 5 @ 31X1; Rest 2 Min
*Moderate weight
B. Muscle Snatch + Heaving Snatch Balance + Snatch Balance (1+1+1); Rest 2 Min x 5
C. EMOM x 12 Min
Even- Segment Snatch Dead Lift x 3 reps @ 5131
Odd- Power Snatch + Hang Snatch + Snatch (1+1+1)
*For Segment DL, pause for a 2 count @ 1″ off floor/ knee/ mid thigh
Weightlifting
Snatch Technique Work
Clean & Jerk Technique Work
Back Squat HS
*For the technique work, bring it as heavy as you want but, keep in mind that it is for technique.  Focus on a particular part of the lifts that you know you need to work on.