CF: Snatch 3-3-3-3-3 reps x E3MOTM 15 min.
Level 3: goal is full snatch from floor
After specific warmup for each barbell movement, build to the heaviest set of 3 you can, Goal would be 85%+ of 1rm for a triple.
Level 2: can be power or full from floor depending on mobility and mechanics
After specific warmup for each barbell movement, build to a moderate but manageable weight you can using the same weight across each set, Goal would be 70-75% of 1rm
Level 1: can be power or full from above knee position depending on mobility and mechanics.
After specific warmup for each barbell movement, build to a light-moderate but manageable weight you can using the same weight across each set based on feel. Goal is to get comfortable with load on the bar and make sure you are drilling the movement with good positions and building confidence with the barbell.
