OLYMPIC LIFTING – BB SNATCH

Intention: getting comfortable with the bar overhead, and upper back strength in the pull under.

Prep: Lat, trap, pec, scap, sub scap release. Quad, adductor, glute med release. Planks
Lat activation, SL glute activate, squat noodle, band W to Ys. Stick against rig, slow dip, drive and pull under into squat, stick shoulder warm up with shoulder blades pulled together.

Bergener warm up
3 rounds (1 x stick, 2 x BB)
3 Down and finish – speed through the middle
3 momentum high pulls (high elbows/use legs)- keep the bar close
3 momentum turn over (muscle snatch) – strong turnover
3 high hang power snatch 2″ – footwork
3 high hang power snatch 4″ – footwork
3 high hang power snatch 6″ – footwork
3 high hang snatch full squat –

4 sets building
A1) 1 x BB Snatch + 2 x OH squat
A2) DB upright rows – slow and light x 10 (pull shoulder blades together backwards)

B) 3 sets
10 hollow rocks
10 V ups
10 Tuck ups
10 sec hollow hold
1 min rest