General Warm Up (5-10)
5 Hips down pushups
10 Scorpion
10 Banded Pass Through + 10 Air Squat
5 Hips down pushups
10 Scorpion
10 Banded Muscle Snatch + 10 Banded OHS
Specific Warm Up (10-17)
Empty Bar
5 Jump and Shrug
5 Elbows High and Outside
5 Hang Muscle Snatch
5 Overhead Squats
6 Snatch Balance (2 quarter, 2 parallel, 2 full depth)
3 Hang Power Snatch
3 Hang Squat Snatch
get to starting load…
RXConditioning (17-57)
Every 2:00 x 4 sets
3 Snatch balance, building in load
Every 2:00 x 4 sets
3 Overhead Squats, building in load
Every 2:00 x 4 sets
3 Hang Squat Snatch
Every 2:00 x 4 sets
3 Squat Snatch
Intermediate/ Baseline: Fight for full range of motion and prescribed moves regardless of the load. Scale load before scaling ranges today, the goal is to build skills and positions. Strength is secondary.
Every 2:00 x 4 sets
3 Snatch balance, building in load
Every 2:00 x 4 sets
3 Overhead Squats, building in load
Every 2:00 x 4 sets
3 Hang Squat Snatch
Every 2:00 x 4 sets
3 Squat Snatch
(57-60)
3×15-20 Banded pull a part
+
3x 10 Bent row each arm
Rest as needed.
(0-5)
Today we put our focus and best efforts into this high skilled series of lifts. The optimal outcome is a great training session, but more importantly an improvement in the squat snatch overall. Each aspect of strength training today involves high focus and high skill. Challenge yourself with load but first prioritize your technique and speed today!