Snatch Session - Neural + Feel Focus

Program Steps

1. PVC Warm-Up
   Shoulder mobility, overhead positioning, and general movement flow.
2. Footwork Drills (Split)
   Step into split position and focus on balance and consistency.
3. Tall Split Snatch (No Dip)
   2-3 reps.
4. High Hang Split Snatch (Mid-Thigh)
   2-3 reps.
5. Quick Squat Position Stretch
   Briefly feel the bottom position.
6. Snatch - 20 kg
   2 reps.
7. Snatch - 30 kg
   1 rep.
8. Snatch - 35 kg
   1 rep.
9. Snatch - 40 kg
   1 rep.
10. Snatch - 30 kg (Feeler)
    1 rep.
11. Snatch - 42 kg
    1 rep.
12. Snatch - 30 kg (Feeler)
    1 rep.
13. Optional Top Lift
    44-45 kg × 1, only if feeling good.

Session Notes

• Keep all reps clean, intentional, and controlled.
• The 30 kg reps are feelers, not work sets.
• Rest with your natural rhythm, around 2 minutes or as needed.
• Stop or adjust if timing, stability, or leg confidence drops.