Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Perform the following for positioning and activation – load is not the priority.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 3 reps
(perform the overhead squat at a tempo of 3111)
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance with a Pause x 1 rep
(pause for 3 seconds in the receiving position of the snatch balance)
B.
For time:
20 Snatches @ 80% of 1-RM Snatch
40 Bar-Facing Burpees
800 Meter Run
*Record weight used and total time to complete the full workout.
-OR- if you are competing in the Wodapalooza Online Qualifiers. . .
“Wodapalooza Qualifier Workout 7”
Every 2 minutes, until you cannot maintain a 2-minute interval:
8 Burpee Box Jump Overs (24”/20″”)
8 Hang Power Snatches (115/80 lbs)
8 Thrusters (115/80 lbs)
Tie-Breaker: Total time on the clock at the conclusion of the athlete’s previous complete round.
C.
Three sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds