This is here if you aren't sure how to warmup. If you have a warmup you love, you can do that instead. Spend 1-2 minutes on a machine getting your core temperature up. Follow along with the Snatch Day Warmup video, or open up each individual video below. Thoracic Mobility :30 Thoracic extension 5 Overhead Scap Pull down + Hold 5 per side Wall T-Spine Opener 1-2 Sets 10 Air Squats into 10 Snatch Mobility Rotation 5 Narrow Stance Squats 6 Cossack Squat Then 2 Sets 5 Ankle Mobility - Overhead Plate Squat 5 Box Lunge in Pigeon 1-2 Sets Shoulder Warmup - Banded Press Out Shoulder Warmup - Banded Shoulder To Overhead 10 Banded Deadbugs

Snatch primer drills

1 x 5

PVC Snatch Lat Engagement Drill

2 x 5

Pause Power Snatch + Power Snatch

6 x 3 @ 60 %

BTN Snatch Grip Push Press + OHS

4 x 7 @ 60 %

Pause Back Squat -

4 x 3 @ 55 %

Accessory Work (Week 1) 3 Sets 5 Sotts Press (Empty Bar/Light weight) 5 Snatch Grip Bent Over Row (Choose a weight that allows you to hold good positions) 10 Banded Russian KB Swing 53/35 Rest 1:30 between Sets

1-2 Sets 10 Banded Side Steps in each direction directly into 5 Banded Air Squats 5 Copenhagen Plank with a :03-:05 second pause at the top of each rep Then 2 Sets 6/6 Single Leg Deadlift 10 Banded Scap pull down drill 5 Jumping Squats in each position 15 Jack Knife Crunch

Lifting plyo warmup, seated box jumps + ball slams

2 x 8

Clean Pull under the bar primer

2 x 5

Clean Pull + Dip Power Clean

4 x 5 @ 55 %

Clean Pull + Hang Power Clean

4 x 3 @ 60 %

Clean Pull + Below the Knee Hang Power Clean

4 x 2 @ 65 %

Descending Clean Pull

4 x 4 @ 65 %

Trap Bar Jumps

4 x 3

Accessory Work (Week 1) 8-12 Banded Hip Extension (no arching at the top keep your core engaged) 6-8 Tempo Spanish Squats (Pause for 3 seconds 1/4 of the way down, half way down, and 3/4 of the way down) :20-:30 Hold Captain Morgan glute engagement

This is here if you aren't sure how to warmup. If you have a warmup you love, you can do that instead. Spend 1-2 minutes on a machine getting your core temperature up. 1-2 Sets 10 Air Squats into 5 Narrow Stance Squats 6 Cossack Squat Then 2 Sets :20 Front Rack Stretch #10-15 Plate 5 per side Ankle Mobility - Step Down 5 Box Lunge in Pigeon 1-2 Sets 10 Banded Side Step 5 Copenhagen Plank with 3 Second Hold at the top 1-2 Sets 10 Lower Leg Banded Air Squats Shoulder Warmup - Banded Press Out Shoulder Warmup - Banded Shoulder To Overhead 10 Banded Deadbugs

Movement Primer You have some new movements today so I want you to go though each movements with an empty bar before moving on to your working sets 5 Reps Front Squat into Push Press (Thruster) 5 Reps Front Squat into Push Jerk 5 Reps Front Squat into Split Jerk ---------- Notes ---------- You are likely very familiar with thrusters but probably haven't done the other two movements. Here's what I want you to focus on 👉🏻 Set your bar like your are going for a jerk not a front squat and work to maintain that front rack position through your movement. 👉🏻 Don't let your elbows drop as you drive out of the bottom of yoru front squat. Instead focus on pushing your elbows up on the way down and the way up. 👉🏻 Make sure to open your hips BEFORE you move under the bar for your Push/Split Jerk. You are working on your leg drive so these won't help you if you don't open your hips. 👉🏻 Push into the bar! You want to feel a strong lockout overhead

Front Squat into Push Press + Front Squat into Push Jerk

5 x 5

Front Squat into Spit Jerk

5 x 2

Pin Front Squat _

3 x 5

Accessory Work (Week 1) 3 Sets 8 per arm Tall Kneeling Filly Press 10 Bent over Banded Pull down 10-14 Alternating Step up (Jump Switch)