Thursday February 4, 2016

Snatch Review

Click to access 53_06_Burgener_Warmup.pdf

Warm Up

As a class:

2 sets (1 – PVC, 2 – barbell)

Starting from the hang (just above the knee)

3 – pop/shrug

3 – pop/shrug/high pull

3 – pop/shrug/high pull/bar overhead (muscle snatch)

3 – overhead squats

3 – snatch balance

3 – squat snatch


Snatch Complex – High Hang Snatch + Hang Snatch (just above knees) + Snatch = 1 rep

You should be able to complete the first two lifts without setting the bar down.

E2MOM for 20 minutes (10 sets) – 1 rep

Set 1-3 = 50% 1RM

Set 4-5 = 60-70%

Set 6-7 = 70-80 %

Set 8-9 = 80-90%

Set 10 = 95%


*New folks, power snatch. Regulars, if you’re wanting to work your Oly lifts, do squat snatches.  Watch for curling the bar and for catching it with an arched back.



9 Deadlifts

6 Hang Power Snatches

3 Overhead Squat

Pick your load based on 3 unbroken overhead squats. This WOD is one of strategy, plan your rests appropriately.  Example: Do 8 DL, rest, 9th DL into the hang power snatches.  If you do 9 DL then rest before starting your hang power snatches, you end up doing a 10th DL to get to the hang.  Be efficient.

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