Barbell warm up for snatch


Strength – snatch
3 @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75%
2 @ 85%
1 @ 95%+
Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets

Optional Bodybuilding

3-5 Sets for quality

12 DB Bench Press, light, speed focus

20 Weighted Russian Twists, 25lbs or less 12 Cossack Squats, 25lbs or less (6/leg)


Extra-
3-5 sets of sits ups ranging from 15-20 reps
OR
Spend some time on the ghd machine. NO MORE THAN 30-40 if you have never done the GHD