Ok athletes in last weeks session we hit a 3RM Power Snatch but many of you were a little unbalanced. If you came to Saturday’s class then footwork in the snatch postion was of major focus even more than lockout postioning. In today’s work we will use that 3RM Number again to do a little barbell cycling working the below the knee and mid thigh or “high hang” position.
Spend a good 7-10 mins on hip dynamic warm ups and then get to the barbell
Warm up 4-5 rounds
Stars and Scorpions x10 ea
T-spine rotations x5ea side
5-7 mins of Snatch Barbell Primers
*choose your own
Quick build to 3RM Power Snatch number then add 5lbs to complete the following(do not increase weight) :
Hang Power Snatch + Snatch 2x1x5 sets. increase if possible each round and execute a 2 second pause at the shins in the Snatch.
*add another five pounds
Power Snatch + High Hang Power Snatch 1+1×3 *2 second pause at mid thigh in Power Snatch.
Hang High Pull + Hang Power Snatch
*Hang High Pull Starts at mid thigh/ *Hang Power Snatch starts below the knee start @75% of 1RM Snatch
A1. Spilt Stance RDLs 3×10 ea @30% of 1RM Deadlift
A2. GHD 3×10 + Battlerope 2 handed slams x50
Bar below the knee + full squat snatch