WARM UP
27 squat drill
3 rounds of 3 position snatch holds
:30 high hang
:30 mid hang
:30 low hang
*Coach athlete posture in each position. High hang should be upright torso and active shoulders. Mid hang should be hip hinged forward and tension in hamstrings. Low hang should be shoulders over bar with hips slightly back and down.
SKILL
Snatch pull + hang snatch + oh squat
5 x (1+1+1)
*Build to medium weight. Emphasis on speed and technique
WORKOUT OF THE DAY
20:00 to establish 5RM back squat
*Score heaviest set.