Strength 1
Snatch pull w pause + Power snatch
3-3-2-2-1
Strength 2
Pull ups
5-5-5 (strict)
or
3x Max effort weighted pull ups
*as many reps as possible
**Snatch work, pull up work. Simple, yet effective. We all need to keep working on both, too, so here’s a day dedicated to both. It can’t get any more perfect than that.
The snatch is adding a pause at the knee. The purpose of this drill is to reinforce body positioning during the first pull, and improve your ability to hold and achieve that position during the snatch. There are many variations of this movement and when/where to pause and for how long. Today it’s part of a snatch pull, and you’ll pause for 3 sec at the knee, then you’ll return the bar to the ground at the completion of the pull and do a power snatch. Pay attention to your back angle, shoulder positioning over the bar and elbows.
Pull ups give you a chance to work on strict (if you don’t have them) and weighted (if you have at least 5 strict pull ups). Add weight via a belt or KB/DB between your feet, and see how many reps you can get each round.