Neural Primer Routine (10–12 min)

Initial Warm-Up

• Put on Knee Sleeves and Shoes
• Squat Mobility
• Band Behind Back Stretch and Squat
• Some Pulls as per Usual Warm-Up

1. Snatch Pulls with Pause Below Knee

• 3 sets x 2 reps @ 65–75%
• Pause 1–2 sec below knee
• Maintain back angle
• Finish with fast vertical pull
• Cue: “Patience… then pop”
• Rest: 90 sec – feet up if possible

2. Overhead Balance Hold (Snatch Grip)

• 2 sets x 20 sec hold @ light weight (40–50%)
• Stable catch position
• Lock in shoulders, eyes forward
• Cue: “Stand like a statue of victory”

3. Jerk Dip + Drive with Head Cue

• 3 sets x 2 reps
• Start tall, eyes slightly up, chin gently back
• Smooth vertical dip, drive bar straight up
• Don’t rush the dip
• No foot movement needed—or add a gentle split if ready
• Cue: “Look up, chin back, drive through”