050317

IMG_6067-1024x683

A. Snatch, 2×2@65%, 2×2@73%, 2×2@75%, 4×1@78%
B. Snatch Pull, 10×2@90%
C. Snatch Balance, 10×2

Note: If there is no prescribed percentage after the exercise then is the responsibility of the athlete to find a challenging weight (between 70-80%) to use for the exercise. Goal is to increase each set or find a comfortable weight to complete for all sets; then challenge yourself to go up in weight the following week.

022916

113_Hang_Clean_vs_Power_Clean_Which_Should_be_Taug

A. Below the Knee Snatch, 2×2@70, 2×2@75%, 4×2@80%, 2×2@83%,2×2@80%, 2×2@70%
B. Hang Clean, 2×2@70, 2×2@75%, 4×2@80%, 2×2@83%,2×2@80%, 2×2@70%
C. Snatch Pull, 5×3@90%
D. Snatch Balance, 4×4
E. Weighted Hip Extensions, 4×10

022216

maxresdefault

A. 3 Stop Snatch Pull + Snatch, 2×2@70%, 2×2@73%, 4×2@75%, 2×2@80%, 2×2@70%
B. Below the Knee Pause Clean, 2×2@70%, 2×2@73%, 4×2@75%, 2×2@80%, 2×2@70%
C. Snatch Pull, 5×3@90%
D. Snatch Balance, 4×4
E. Weighted Hip Extension, 4×10

021516

hang-power-snatch-pera

A. Below the Knee Snatch, 3×2@70%, 4×2@75%, 2×2@80%, 4×2@73%, 2×2@82%, 4×2@65%
B. Hang Clean, 3×2@70%, 4×2@75%, 2×2@80%, 4×2@73%, 2×2@82%, 4×2@65%
C. Snatch Pull, 5×3@90%
D. Snatch Balance, 4×4
E. Weighted Hip Raises, 4×10

020816

russ_USAWOpen2010_ChadVaughnSnatchPull1

A. 3 Stop Snatch Pull + Snatch, 2×2@65%, 2×2@70%, 4×2@73%, 2×2@75%
B. Below the Knee Pause Clean, 2×2@65%, 2×2@70%, 4×2@73%, 2×2@75%
C. Snatch Pull, 5×3@90%
D. Snatch Balance, 4×4
E. Weighted Hip Raises, 4×10

012516

maxresdefault

A. Below the Knee Snatch, 3×2@65%, 3×2@70%, 2×2@75%, 2×2@78%, 2×2@80%, 2×2@70%
B. Hang Clean, 3×2@65%, 3×2@70%, 2×2@75%, 2×2@78%, 2×2@80%, 2×2@70%
C. Snatch Pull, 5×3@90%
D. Snatch Balance, 4×4
E. Weighted Hip Raises, 4×10