1.) Snatch 80%x1x6
2.) Deadlift 5x5
3.) Lunges (any style) 3x12-16
4A.) Hip extension + GHR 5x10
4B.) Hanging leg raises 5x10
5.) Prowler suicides x5-10
If you do not know your max snatch, then just build up to a heavy single, then back off about 20% of that weight and perform 3 more reps
Build up to your heaviest set of 5 and perform as many reps as possible on your last set. Who knows, you might pull much more than you think you can.
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weight in kg
ReplyDelete1,) 80x1x6
2.) 160x13
kept the snatches light because i felt a little sloppy, on the last set of deads I did as many as possible, but was alone and pussed out, I could have gotten another dozen with some fellow meatheads pushing me