1: Establish a daily max vertical jump
2: Back squat: Warm up, then:
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps.
Add 10# to your back squat PB, then take the percentages from 90% of that number for the next 3 weeks of this cycle.
Work Capacity: “Snatch Bear Complex” 5 rounds -For max load:
-7x unbroken snatch bear complex
*1 rep = 1x power snatch + 1x overhead squat + 1x snatch push press + 1x overhead squat. It is OK to link reps into a squat snatch + snatch balance.
*Rest as needed between rounds
Core: 3 rounds:
-8x Snatch grip RDL (Light – Medium weight)(You choose the weight)
*Pause for 1 FULL second at the launch position and full extension.