Touch and go halting snatch dead-lifts into full snatch – 20 min to work heavy
Perform one dead-lift from the floor to below your knee, 1 rep from the floor to above your knee, and 1 full snatch.
Focus on weight transfer in the feet and keeping the hips and shoulders moving at the same rate, ‘sweeping’ the bar back off the floor.
Emom x20: 2 TnG Power cleans, 1 Jerk
– Use wave loading.
20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10