(A) Mobility (B) Shoulder Strength & Stability-3 Rounds Increasing 5 High Hang Muscle Snatch, 5 Overhead Snatch Grip Shrugs, 5 Snatch Grip Strict Press behind neck (C) Glute Activation-3 sets 10 jumping squats 1min recovery between sets (D) Power Snatch-Work efficiency for part E (E) Individually for time 21-15-9 Hang Power Snatch@65%1RM, Box Jumps 24/20"

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS

(A) Mobility 

(B) Shoulder Strength & Stability-3 Rounds 5 High Hang Muscle Snatch, 5 Overhead Snatch Grip Shrugs, 5 Snatch Grip Strict Press behind neck

(C) Glute Activation-3 sets 10 jumping squats 1min recovery between sets

(D) Power Snatch-Work to the limits of your movement

(E) Individually for time 21-15-9 Hang Power Snatch@65%1RM, Box Jumps 20/12"

FROM THE COACH (A) Speak to coach about your limitations of mobility for the snatch (B) Heavier than 2 weeks ago (C) Focus on the snap through the heels (D) It is your time to get stronger (E) Be as efficient as possible on each movement

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility 

(B) Shoulder Strength & Stability-3 Rounds Increasing 5 High Hang Muscle Snatch, 5 Overhead Snatch Grip Shrugs, 5 Snatch Grip Strict Press behind neck

(C) Glute Activation-3 sets 10 jumping squats 1min recovery between sets

(D) Power Snatch-Work efficiency for part E

(E) Individually for time 21-15-9 Hang Power Snatch@65%1RM, Box Jumps 24/20"

FROM THE COACH (A) Spend 10mins working on your limitations for the snatch. Go after the joint capsule first, then the sliding surfaces (B) Heavier than 2 weeks ago (C) Focus on the snap through the heels (D) Sample cycling & stopping at the hip, find what you feel is most efficient for you at 65% (E) No strategising, go for max reps each time you pick the bar up  

ADVANCED 

(A) Mobility 

(B) Shoulder Strength & Stability-3 Rounds Increasing 5 High Hang Muscle Snatch, 5 Overhead Snatch Grip Shrugs, 5 Snatch Grip Strict Press behind neck

(C) Glute Activation-3 sets 10 jumping squats 1min recovery between sets

(D) Power Snatch-Work efficiency for part E

(E) Individually for time 21-15-9 Hang Power Snatch@65%1RM, Box Jumps 24/20"

FROM THE COACH (A) Spend 10mins working on your limitations for the snatch. Go after the joint capsule first, then the sliding surfaces (B) Heavier than 2 weeks ago (C) Focus on the snap through the heels (D) Sample cycling & stopping at the hip, find what you feel is most efficient for you at 65% (E) No strategising, go for max reps each time you pick the bar up 

ADVANCED STRENGTH ONLY 

(A) Mobility 

(B) Shoulder Strength & Stability-3 Rounds Increasing 5 High Hang Muscle Snatch, 5 Overhead Snatch Grip Shrugs, 5 Snatch Grip Strict Press behind neck

(C) Glute Activation-3 sets 10 jumping squats 1min recovery between sets

(D) 1-3RM Power Snatch

(E)  1RM Behind Neck Split Jerk

FROM THE COACH (A) Spend 10mins working on your limitations for the snatch. Go after the joint capsule first, then the sliding surfaces (B) Heavier than 2 weeks ago (C) Focus on the snap through the heels (D) Keep challenging yourself with different movement patterns (E) If your not comfortable re-racking the bar on the back rack, dump it in front.