For 30 minutes you will start with a light barbell (an empty one) and complete 3 squat snatches. You may add weight or repeat the weight you are at. You must complete 3 snatches at the same weight before you are allowed to add weight. You may decrease the load at anytime. You are to spend the 30 minutes working on form/technique and ironing out any deficiencies you have with the Snatch. The 3 snatches do not have to be done ‘touch and go’ but still 3 have to be completed before you can add weight.
5-10 Muscle snatches
10 overhead walking lunges with same weight as above
10 V-ups or GHD sit ups
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