OLYMPIC LIFTING – SNATCH

Intention: Beginning our barbell snatch phase.

Prep: Hang, wrist, Pec and Lat stretch, Leg pump, glute activation. frog stretch, ankle stretch,

2 Set (2nd set option to use EBB)
A1) stick BTN press 5
A2) stick SOTS press in semi squat 5
A3) stick SOTS press in full squat 5 (heels raised / bench seated)
A4) SA DB assisted SOTS press 5ea

2 Sets
B1) band, stick or EBB heel raised OH squat (use target) 3
B2) band, stick or EBB snatch drops 3

3 sets (adding load optional)
C1) BB Snatch grip Deadlifts 3
C2) BB Snatch grip jumps from hang 3 (use your legs to jump, arms relaxed, Lats tight)
C3) BB Snatch 3

D) Finisher – 3 rounds of Durantes Core
1. 10 hollow rocks
2. 10 Vups (alt SL if needed)
3. 10 tuck ups
4. 10 sec hollow hold
5. 1 min rest

**beginners can rest 10 sec between exercises,
**intermediates should try to link each exercise with not rest in between.