Amateur

Snatch Warm Up
2x Through
(5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Collegiate

Front Squat
1×4 70%, 4×3 80%
Since most of you don’t have a 1RM use 75% of your 1RM as a starting place. For instance if I have a 400lb Back Squat I would used 300lbs as the number I base my percentages off of. This is just a starting place, I am not looking for these sets to be a grind. We can adjust the numbers up throughout the cycle.

Snatch Pull
1×4 @100%, 1×4 @100% +10lbs, 2×4 @100% +20lbs,
I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.

Conditioning

4 Rounds
Single Arm Dumbbell Complex (Right) – Power Snatch + Thruster – 6
Single Arm Dumbbell Complex (Left) – Power Snatch + Thruster – 6
Dumbbell Supported Dead Bugs Feet Only- 12