Today you’ll be working speed getting into the bottom position.

 

Snatch Review

Click to access 53_06_Burgener_Warmup.pdf

Warm Up

As a class:

No PVC

10 air squats

10 drop to the bottom

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

EMOM: 5 min each, 15 min total

• Heaving Snatch Balance (feet to not move)
• http://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/
• Drop Snatch (feet move, no heave)
• http://www.catalystathletics.com/exercise/312/Drop-Snatch/
• Snatch Balance (heave and feet move)
• http://www.catalystathletics.com/exercise/80/Snatch-Balance/

WOD

12 min AMREP

2+ Hang Snatch

2+ Toes-to-Bar

2+ Hand Release Push Ups

 

Add 2 reps each round