A. 3-position snatch – 7×1, rest 60 sec. Go high to low if you’re a newbie, and low to high if you’re a not-so-newbie.
B. 10 DB snatches, 25 box jumps, 10 DB snatches, 25 burpees, 10 DB snatches, 50 situps.
Notes: 10 DB snatches = 5 per hand. Box jumps are 24/20 (men/women), but we will scale this according to your experience and strength. Step-ups should be used if you cannot back squat your bodyweight at least a few times.
Go fairly heavy on the DB snatches.
Just FYI, we are testing the back squat tomorrow.