Amateur
Snatch Warm Up 2x Through
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Collegiate
Front Squat 1x4 70%, 4x4 85%
Power Snatch 4. 4. 4. 4 Work up to a heavy set of 4 reps.
Conditioning
8 x Pull Ups - max reps, if consistently hit 8 reps and above add some weight to these. Round 1&5 use Pull Up grip, Round 2&6 Mix Grip right hand supinated, Round 3&7 Mix Grip left hand supinated, Round 4&8 use Chin Up Grip Prowler Push 135/90lbs - 50 yard
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