A. Snatch – 5×2@75-80%. Pause for 2 seconds at the kneecap on each rep.
B. Tempo snatch deadlift – 3×1@90%+ (of snatch). The tempo is: 5 seconds at 1″ off the ground, 5 seconds at kneecap, 5 seconds at mid-thigh, stand, and then take 5 seconds to lower the bar to the ground. We’ve done these in the weightlifting class, and it works well to have a partner counting out seconds for you, just to make sure the seconds are real seconds!
C. For time, 21-15-9 of:
DB hang clean + push press (50/35 lbs)
Knees-to-elbows.