SNATCH PRIMER ( always 😛)
3 Muscle Snatches
3 Behind the Neck Push Jerks (Snatch Grip)
3 Pausing Overhead Squats
Set #1 – 35% of estimated/current 1RM Snatch
Set #2 – 40% of estimated/current 1RM Snatch
Sets #3, 4, 5 – 45% of estimated/current 1RM Snatch
Muscle Snatch – Video
The muscle snatch trains the turnover of the movement.
Just as the name implies, our aim is to muscle the bar overhead. Triple extension takes place, but there is no “re-dip” beneath the bar (resulting in a power snatch).
Inside this movement today we can focus on the bar path, keeping close to the body, along with the turnover speed and precision to finish overhead.
Behind the Neck Push Jerks (Snatch Grip) – Video
Building speed beneath the bar, and finding out aggressiveness in lockout.
Pausing Overhead Squats
2 Second pause in the bottom of each squat, checking in on positioning before standing.
With a 12:00 Time Cap:
45 GHD / abmat Sit-Ups
30/24 Calorie Row
15/10 Bar Muscle-Ups
In Time Remaining: Build to a Heavy Squat Snatch*
Score is the heaviest squat snatch lifted inside the 12:00 window.*
Double Dumbbell Power Snatches
Dumbbells – 50’s/35’s
Push Jerk – 155/105