16 01 15 – Snatch technique

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16 01 15 – Snatch technique

Warm up:

  • 2 minutes skipping practice

then

  • 5 rounds
  • Empty bar barbell complex
  • deadlift, hang power clean, front squat, shoulder to overhead, back squat, shoulder to overhead.

 

Mobility:

  • Hips and bottom squat positioning
  • shoulder and overhead positioning

 

Tekkers and strength:

  • 5-10 minutes review/introduction of the snatch

12 minute EMOM:

  • Beginner – learn the movement (instructor led during EMOM)
  • Intermediate – 3 power snatch + OHS (work on improving speed at the hip and bar efficiency)
  • Advanced – 3 squat snatch (Go as heavy as possible while maintaining speed and efficiency)

 

Metcon: 10 min AMRAP

  • 3 hang power snatch 50/40kg
  • 5 thrusters 50/40kg
  • 7 OHS 50/40kg
  • 3 HSPU
  • 5 C2B
  • 7 box jumps 30/24″