Warm up: Partner row + coach led BW drills and DU practice
Mobility: PVC work for shoulders and Burgener warm up
Strength: Snatch assistance work
-Overhead squat (from the rack)
3×5 with light to moderate weight focusing on depth and active shoulders
-Heaving snatch balance
-5×2 with moderate weight focusing on speed and holding in the bottom position
Strength: Hatch squat program
-Week two, day 1
-Athletes need to be prepared with percents before class begins
Conditioning: For reps
-1 minute calorie row
-1 minute DU’s
-2 minute rest
-Repeat x3
Post: Foam roll
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