Snatch 3-3-3-3-3 reps
Prior to starting the working sets spend time warming up. Begin by drilling mechanics with a pvc then an empty barbell. Progressively increase the weight with a minimum of 5 sets before the first working set. Complete all working sets above 80% of a previous 1RM. Start from the ground and ensure the grip and back position are sound before executing each rep. There is no rest between reps. Rest approx. 3-5 minutes between sets. Log the loads lifted.
Hang Snatch 3-3-3-3-3 reps
The range of motion is decreased to drill good positioning and focus on mechanics. Concentrate on pulling the bar into the body and driving through the heels as the hips extend. Increase weight only if mechanics stay sound. If unable to fix mechanics within a working set, decrease the load. Rest as needed between sets. Log the loads lifted.