2 Snatch Grip Push Press + 2 Heaving Snatch Balances
5 sets of 1 across
Start at 65% of 1RM Snatch
Target a 5-10lb increase each week
Snatch Balance can be scaled to overhead squats
9 Hang Power Snatches 95/65
12 Wallballs 20/14
30 Double Unders
BPS Day 8
With your 1RM Shoulder Press (if last week took you over 5 minutes, subtract 10% of the weight and do it again today. If last week took you under 3 minutes, add 10% of the weight and do it again today) - Overhead Hold. Accumulate 2 minutes on a running clock.
With 100% of the weight of your established 8-10RM 1 Arm High Pull - Perform 9 reps. 3 Sets each arm, 1 minute rest between arms.