OLYMPIC LIFING – BB SNATCH

Intention: Re learning the technique of the BB Snatch

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 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