Weightlifting

Part 1: Power Snatch (20 minutes)

Goal: Speed & technique
1. Technique Drill (5 min)
3×3 (Snatch Pull + Hang Power Snatch) with empty bar
2. Power Snatch Work (15 min)
Build to 5 sets × 2 reps @ 65–80% of 1RM
Focus: fast hip extension, stable catch, no over-pulling

Optional: pause in the catch for 2 seconds on the last 2 sets

Part 2: Squat Clean (25 minutes)

Goal: Strength & efficiency under the bar
1. Complex Warm-Up (5 min)
3× (1 Clean Pull + 1 Hang Squat Clean)
Squat Clean Work (20 min)
Build to 6–8 sets × 1–2 reps
Start ~65% and progress up to 85–90% 1RM
Focus: fast elbows, deep stable catch in the front rack

Optional finisher:
3 sets of (1 Squat Clean + 2 Front Squats) at a moderate weight