If you don't have Olympic lifting down, do this workout with PVC or an empty barbell. Learn the movements.
Work up to heavy snatch in 15 minutes…not a second longer.
With 70% of today’s heavy snatch…
- 6 sets of 2 reps (speed focus)
For 7 minutes…
Every 30 seconds 1 power snatch + 1 overhead squat @40-60% of clean