Evan (@girthbrooks6) power snatching something ridiculous.
First time? Check out the Training Guide
A1) Single-leg Box Jump:
6x1 ea leg
A2) Single-arm Medicine Ball Push-up
6x3 ea side
B) Shoulder Press + Push Press + Push Jerk
1+2+3 (1 shoulder press, 2 push presses, 3 push jerks)
Work up to the heaviest weight possible for this complex
demo (SP)
demo (PP)
demo (PJ)
C) Quarter Pin Squat
4x10
*Doesn't need to be super light and snappy like in this video, find something challenging but that you can still move with a decent speed for 10 reps.
D) Heel-elevated Goblet Squat
4x8 1.5 reps (all the way down, halfway up, all the way down, all the way up = 1 rep)
E) Side Plank
3x0:30s ea side. No breaks.
DEVELOPMENT:
1. What's your nutrition like right now? Do you have a set meal plan? Do you incorporate plenty of animal fats, raw milk, etc?