Keep it smooth. The drop snatch will be the main focus as I you all are strong. Speed under the bar needs to improve 😉
3-Behind the neck push press + 3-Overhead Squats
Build as you see fit. Some of you will have the capacity to complete you 1RM snatch or heavier, while others will need to focus more on technique and build from a lighter load.
Allow about 8-15sec between reps and depending how heavy you build. No more than 5 sets. You know where you should be so make confident jumps versus starting heavy.
5 Seconds Down
3 Seconds Pause…Depending how you feel, start around 60-65% of 1RM and be mindful of your tempo.