I plan on being in for both sessions at Frederick.
1. Snatch Technique
A. 5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch
B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.
3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets.