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Linda's Snatch Program
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Week 1Week 2Week 3Week 4
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Day 1Day 1Day 1Day 1
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DB Vertical Jumps 5x2DB Box Jumps (land in athletic position) 5x2DB Vertical Jumps 5x2DB Box Jumps (land in athletic position) 5x2
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High Hang Snatch Jumps (straight arms) 5x3Snatch Deadlift + Hang Muscle Snatch 5x3Snatch Deadlift + "Chimney Sweep" + Hang Power Snatch 6x2Snatch Deadlift + Muscle Snatch 5x2
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High Hang Muscle Snatch 5x3"Chimney Sweep" + Power Snatch + OHS 5x2
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Day 2Day 2Day 2Day 2
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Vertical Jumps 5x2DB Vertical Jumps 5x2DB Box Jumps (land in athletic position) 5x2Vertical Jumps 5x2
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High Hang Snatch Jumps (straight arms) 5x3Snatch Deadlift + Hang Muscle Snatch + Muscle Snatch 6x2Snatch Deadlift + Muscle Snatch 5x2Snatch Deadlift + Hang Power Snatch + OHS 5x2
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High Hang Muscle Snatch 5x3"Chimney Sweep" + Power Snatch + OHS 5x2Squat Snatch 3x1
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Day 3Day 3Day 3Day 3
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DB Vertical Jumps 5x2Vertical Jumps 5x2Vertical Jumps 5x2Squat Snatch 5x2
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High-Hang Snatch Jumps (straight arms 5x3)Snatch Deadlift + Muscle Snatch (from floor) + OHS 6x2Snatch Deadlift + Muscle Snatch 5x2
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High-Hand Muscle Snatch + Overhead Squat"Chimney Sweep" + Power Snatch + OHS 5x2
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