March 31, 2025 – Performance

General Warm-Up
Two rounds:
50′ Waiters Carry (Right)
10 Single Arm Dumbbell Press (Right)
50′ Waiters Carry (Left)
10 Single Arm Dumbbell Press (Left)
10 Goblet Hold Reverse Lunges

and then …

Specific Warm-Up
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 Drop Snatches
3 Hang Snatches

Finish with…

Build to 60% 1RM snatch to begin today’s drill.

A.

Eight Sets (Every 1:30)
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

B.

Full Effort
Three sets for max reps of:
60 seconds of Hang Cleans (115/75 lbs)
60 seconds of Box Jumps (24/20″)
Rest 2 minutes

Full Victory
Three sets for max reps of:
60 seconds of Hang Cleans (75/45 lbs)
60 seconds of Box Step Ups (24/20″)
Rest 2 minutes

Goal: Stay moving for the full 60 seconds each set.