OLYMPIC LIFTING – BB SNATCH

Intention: Easing back into the BB Snatch after the holidays, with a focus on hip power.

Prep: Roll thoracic, shoulder hanging stretches, Rower, Glute activation x 20ea, 45 Hyper x 15, hollow to arch x 3, Squat noodle, Stick OH press in squat, clean grip stick OH squat.

3 sets

A1) Box Jumps x 3
A2) Depth Jumps x 3

3 sets – Light load

B1) Paused Snatch grip Deadlifts – pause below knee x 3-5 Rest 2 min
B2) BB overhead Squat x 3-5 Rest 2 min (or stick/band)

3 Sets – light load

C1) BB Snatch drops x 3
C2) BB Hang Snatch x 3

D) 20s on / 10s off x 8 = 4 min

4kg KB swings
8kg KB swings
12kg KB swings
16kg KB swings