OLYMPIC LIFTING – SNATCH

Intention: Using the front squat to train the upright position and give us leg power. Jumping and landing to condition our legs and hips for the Snatch. Technique for the snatch, finishing with strong core.

Prep: bike 20 cal, ankle circles, trigger ball shoulder mobility and band pullaparts, Planks or Durante, Prone stick / band BTN press, Depth jump. prone thoracic extension.

Stick work – 2 sets
5 slow from floor snatch grip deadlift, keep the back angle to just above the knee
5 jump into extension with big chest and shrug
5 BTN snatch drops
5 power snatch from mid shin combining all the above

3 sets
A1) BB Front squat x 5 @31X1
A2) BB High pull x 5 holding for 2 sec at top under control

3 sets
B1) BB Snatch grip Vertical jump x 3
B2) BB High pull from just above knee x 3 (stay on big toes and lean back)
B3) BB Snatch using the above exercises x 3

C) Durantes Core – 5 rounds (technique focus for rocks and tuck ups)

Hollow rocks 10
V Ups 10
Tuck ups 10
Hollow hold 10s
Rest 1 min