snatch work up to a PR POWER SNATCH, then go for a 5RM power snatch. Just pick one weight and go for it, no working up or trying again.
clean work up to a PR POWER CLEAN, then go for a 5RM power clean. On the 5RM just like on the snatch, your get ONE CHANCE.
high pulls with snatch grip from the hip. FROM THE HIP. Get your elbows high!!! 5 sets of 5 with 60% of your best snatch.
glute ham raises 2 sets of 10 go for a PR weight on the second set
pullups 2 sets of 10
single arm KB swings, 4 sets of 20 with each arm
DB rows 4 sets of 10 with each arm
Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.