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.
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps
Followed by…
Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
C.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double Unders
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Toes-to-Bar
D.
Three sets of:
Supine GHD Hold
x 60 seconds
Rest 30 seconds
Copenhagen Hip Adduction
x 15 reps
Rest as needed