OLYMPIC LIFTING – BB SNATCH

Intention: to re-engage the body with the movement patterns required that assist in performing quality snatches + Oly prehab

Prep: SMR neck and upper back, activate core, posterior chain, hip and shoulder mobility and stability

4 rounds, increasing weight
A1) pause snatch grip DL x 6 (3 sec pause, pull above knee, then pull HIP INTO THE BAR)
A2) snatch grip pulls x 6 (elbows locked out, shrug with delts and traps)

B) Every 90 secs for 6 rounds (9 mins) complete:
(this should light, to focus on QUALITY)
– above knee snatches x 5
– standing SOTS press x 5

2-3 rounds
C1) SA cuban press x 8-10 
C2) Bent elbow, DB wrist rotations (supination/pronation) x 8-10 ea