Hang snatch position work that is present to strengthen the upper back, and hinge position. This drill will help you feel stronger with your snatch loads as the bar passes the knee in the full lift. Be specific on passing through quality positions and not just rushing these or putting weight on the bar that creates sloppy patterns. Today’s conditioning can be attacked in any way! Break it up or put it in an order that you think is most advantageous for you to finish as fast as possible.
6x:30 Row/:30 Rest
*Build speed and distance traveled each set.
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The following done with PVC
3 Snatch grip deadlift
3 muscle snatch
3 Overhead squat
3 Hang squat snatch
3 Full squat snatch
3 rounds (led by coach)
Every 3:00
Above the knee hang snatch pull
4×8 at 60-70% 1rm
RXConditioning:
100 Alternating DB snatch (50/35lb.)
100 Hand release push up
100 Calorie row
100 GHD sit up (150abmat sit up)
For time.
*You can achieve all 400 reps in ANY WAY you’d like today!*
Intermediate:
100 Alternating DB snatch (35/20lb.)
100 Hand release push up (quads can touch/kneeling)
100 Calorie row
100 abmait sit ups
For time.
Baseline:
50 Alternating DB snatch (15/10lb.)
50 Kneeling push up/wall push up
50 Calorie row
50 Sit up
For time.
3x max GHD hip extension hold (-:05)
Hold parallel position, any break in position should result in ending the set. We are looking for quality here. Finish the set before failure. Leave 5 seconds in the tank each set.
