A. Snatch balance practice – Take 5 minutes to work on sets of 3 at a light weight (50-60% of your max snatch).
B. Snatch – Work up to a heavy double. Newer people will work on technique at lighter weights. Success in Olympic weightlifting is of course related to strength, but without technique, you will be very limited in how much you can lift. Drill your technique until it’s second nature – and then once that’s solid, add a small amount of weight.
C. 4 rounds for time of:
8 DB squat cleans (50/35)
12 ring dips (scale to ring push-ups, bench dips, or push-ups)
16 toes-to-bar.