OLYMPIC LIFTING – BB SNATCH

Intention: increasing volume and stability + continuing mobility improvements

Prep: WRIST VIP, OH shoulder and hip mobility and stability. Lats. Posterior chain power. Bang for buck movements.
Direct warm up (to maximise time).

Partner up and take turns on each station – share bars as the DL is heavier than the snatch

3 rounds
A1) 4-5 Snatch grip, AK rack deadlift (RPE 7 – ensure ZERO loss of thigh to hip contact – pull hip TOWARDS the bar)
A2) 3-4 AK snatch, pausing for 2 secs in the catch before standing up (power or squat)
REST 2-3 mins

3 rounds
B1) Seated SOTS press x 6-8
B2) bench/exercise ball pullover 3210 (thoracic mobility focus) x 8-10

2 rounds
C1) SA DB snatch practice x 6-8 ea
C2) Lunge hold x 45 secs each side 2xDB (hip mobility focus)

Snatch grip rack deadlift 
Seated SOTS press 
Exercise ball pullover