Snatch positioning 

3 x 10 

– snatch grip barbell hip thrusts 

  • PVC pass throughs 
  1. 3 x 1 High hang high pulls 

B. 4 sets: 

High hang pause 

Hang pause 

Low hang Pause 

5s pause at the floor 

1 snatch 

C. 5 x 1 Hang snatch – building 

All of the other pauses are for three seconds (apart from the floor)