Tuesday December 13, 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

Strength

Snatch High Pull – Building on last week, we’re now going to work “high elbows” into this pull. Again, start slow and light hitting all positions then add speed and weight.  You should also be able to perform this at heavier than your 1rm snatch.

http://www.catalystathletics.com/exercise/99/Snatch-High-Pull/

WOD

5 RFT

9 DL @135/95*

6 Hang Power Snatch

3 Overhead Squat

*One barbell for all movements. Just because the deadlifts are light doesn’t mean you should be slacking on the form.

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