Positioning Strength –

Sots Press

2 warm up sets

5 x 3 Sots Press

Workout – 12min CAP

3 Rounds For Time

10 Power Cleans 70/50

20 Box Jumps 24/20

30 Sit Ups

Session Notes –

Strength – The sots press is a behind the neck press with the snatch grip performed while holding the bottom of the squat. This movement will help athletes build strength within the stabilizing shoulder muscles which will in turn help with their strength of catching the snatch.

Workout – This workout is a simple 3 rounds for time workout. The Power Cleans should be moderate weight so athletes may want to consider breaking up the reps. The rest of this workout athletes should try to maintain movement at a constant pace to get through the reps.