Tuesday 10.16.18


Buy in: Burgener Snatch Progression w/ PVC. With an unloaded barbell 5 reps each- Hang Power Snatch, Snatch Balance (Power), Behind the neck snatch grip strict press, OHS, Snatch Balance (Squat), Sotts Press. Mobilize. 3 sets of 5 each side 1-arm Dumbbell Overhead Squat.

3 sets of 3 position snatch progressive loading. Recall that one set= high, medium and from the ground then repeat unbroken. Can be power or squat. Start light.

3 sets of 2 reps Hang Snatch (power or squat) progressive loading.

15-20 minutes to hit a heavy single. Power or Squat.


Mike Alley