WEIGHTLIFTING

WARM UP

PVC Snatch Warm Up

Dislocates/Deadlift/Pull/Muscle/Power/OHS/Snatch

Posterior chain prep

STRENGTH

1RM BACK SQUAT

20 Min to find your 1 rep max, Rest as necessary.

1 RM SNATCH

Build as needed. Guide: 40%, 50%, 60%, 70%, 80%.

Notes: focus should be on quality and consistency across all sets.