OLYMPIC LIFTING – SNATCH

Intention: shoulder mobility for the snatch position, building leg strength in the OH squat

Prep: 20 cal on bike, trigger ball in lat, pec, trap, scap and sub scap, Hanging lat stretch, wrist and forearm stretches. 1/2 kneeling Lat crunch rows 10ea, Planks – 30 sec, add plate load on back for 2 more rounds.

Partner up and take turns on each station – share bars as the DL is heavier than the snatch
3 rounds
A1) 5-6 Snatch grip rack deadlift (RPE 7 – ensure ZERO loss of thigh to hip contact – pull hip TOWARDS the bar)
A2) 3-4 Tall snatch (power or squat, can build)

3 rounds
B1) 3 x 6-8 Eccentric BTN OH press (5 seconds down, MUST rest on shoulders again before pressing OH again)
B2) 8-10 bench/exercise ball pullover 3210 (thoracic mobility focus)

3-4 rounds
C1) 45 second, heel elevated KB goblet squat hold (open the hips and keep chest up)
C2) Challenge: Wall facing OH squat x 5 – use a band if it helps maintain OH tension.
Place the soft plyo box behind you to prevent falling backwards if needed.
Track this. But also, have fun.

D) Durante core x 3-5 rounds