OLYMPIC LIFTING – BB SNATCH

Intention: speed and shoulder stability in the snatch

Prep: (10 min) Hang, rolle lats and quads
dowel pass-throughs
Hip distraction – banded
Ankle mobility – banded
Light overhead squats – band / stick
Muscle snatches with empty bar – 10kg

A) Power Snatch 5 x 3 @ 6-7 RPE (15min)
From the floor with a smooth bar path & consistent catch

B) Snatch High Pull 4 x 4 – technique focus (10min)

C) Snatch balance 4 x 3 – fast drop under the bar (10 min)

3 sets – accessory lifts – (10min)
D1) DB Push press x 5
D2) Lat pulldown x 8
D3) Band face pulls x 12