Strength / Skillwork
Olympic Snatch Skill Work
All with PVC:
Passovers
Lever arm stretch (Front Delt/Bicep)
10 Hang Snatch Pull
10 Hang Snatch High Pull
10 Snatch Balance
10 Hang Squat Snatch
10 Hang Power Snatch
——
Repeat with empty barbell Omit Passovers and arm stretch!
Passovers
Lever arm stretch (Front Delt/Bicep)
10 Hang Snatch Pull
10 Hang Snatch High Pull
10 Snatch Balance
10 Hang Squat Snatch
10 Hang Power Snatch
——
Repeat with empty barbell Omit Passovers and arm stretch!
Snatch Pull (10-5-3-3)
BB-50-70-85
Use this to make sure you are fully opening up and doing so powerfully!
Snatch Balance (5-3-3-3)
BB-60-70-80%
Use this to gain the confidence to drop under the weight. Don’t burn out on this one. Save energy for the actual snatches.
Snatch (5-3-3-1-1-1-1)
BB-65-85-95-PR-PR-PR
Elements
Metcon (Time)
3 Rounds for time:
500m Row
20 Push-ups [Incline on 16″ box] 15 DB Snatches 30/20# [45/30#] 10 Hanging Knee Raises [T2B] 5 Burpees
400m Run (if you can’t run, then 1200m Bike)
500m Row
20 Push-ups [Incline on 16″ box] 15 DB Snatches 30/20# [45/30#] 10 Hanging Knee Raises [T2B] 5 Burpees
400m Run (if you can’t run, then 1200m Bike)
Elements will do PVC Snatch skillwork, but none of the 3 barbell snatch lifts.
