OLYMPIC LIFTING – SNATCH

Intention: focus on control at all times rather than lifting heavy – we are rebuilding technique. RPE should remain at 5-6 throughout, in order to prioritise technique + speed

Prep: wrist, OH shoulder and hip mobility and stability. Lats. Posterior chain power.
Higher focus on shoulder mobility to prepare for the fun stuff at the end.

Partner up and take turns on each station – share bars as the DL is heavier than the snatch
4 rounds
A1) 5-6 Snatch grip rack deadlift (RPE5 – ensure ZERO loss of thigh to hip contact – pull hip TOWARDS the bar)
A2) 3-4 Tall snatch (power or squat, can build)

3 rounds
B1) 3×10-12 snatch grip Eccentric OH press (5 seconds down, MUST rest on shoulders again before pressing OH again)
B2) 10-12 bench/exercise ball pullover 3210 (thoracic mobility focus)

3-4 rounds
C1) 45 second, heel elevated goblet squat hold (open the hips and keep chest up)
C2) Challenge: Wall facing OH squat – use a band if it helps maintain OH tension.
**Place the soft plyo box behind you to prevent falling backwards if needed.