A:
Muscle Snatch 2-2-2-2-2,
Snatch Balance 2-2-2-2-2,
Squat Snatch 5x at 50% 1RM
5x 2+2 (1+1+1+1) alternate
B:
Snatch First Pull 3-3-3-3-3,
Snatch Pull 2-2-2-2-2,
at 87% 1RM
C:
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set. Rest as needed between sets.
1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
ACCESSORY
For quality:
45 DB Incline Bench Press, pick load
45 Double DB Front Raises, pick load
45 Plyo Push-ups
45 Calf Raises, pick load
100 Banded Tricep Extensions
100 Banded Bicep Curls
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