OLY SWOD #1: SNATCH
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1.) 3-Position Power Snatch (Mid-hang, Low-hang, Floor) + Overhead Squat: 5 x 1(3) + 1, AHAP hold each position for 2-seconds
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2.) Snatch Pull: 5 x 3, AHAP
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Training notes: Warm-up thoroughly beforehand. Start with an empty barbell. Increase weight gradually and keep it light on the first complex (no more than 60-70% 1-RM) DON'T SACRIFICE FORM! Go heavier on the snatch pulls, start at 100% 1-RM and work up from there. USE STRAPS IF NECESSARY.
