building to technique-focused loads. Inside each section, aim for 3-4 sets, resting as needed between. Purpose here is to better our movement, preparing for what’s next.
From the 0:00-5:00:
2 Snatch-Grip Push Jerks – Video
1 Pausing Overhead Squat
From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull – Video
1 Hang Squat Snatch
1 Snatch Balance – Video
On Part #1, from the 0:00-5:00…
Snatch Grip Push Jerks – Here, we are focusing on our lockout overhead. As we receive a snatch, as we know, it’s crucial to punch to the finish to catch with a locked out elbow. We can refine that speed here, as well as our positioning overhead. Pushing the armpits forward, we are aiming to drive the shoulder into external rotation to solidify our lockout.
Pausing Overhead Squat – Come to a dead stop in the bottom of the squat before standing. This can be 2 seconds, 3, or 5. If we are tight in the bottom of our squat, let’s spend some extra time here opening up our hips as we pause here longer.
On Part #2, from the 5:00-10:00…
Hang Snatch Pull – Aggressive drive through the floor to extension, but the arms do not bend.
Hang Snatch High Pull – Builds upon the last, now with an elbow bend. Bar travels to about heart level.
Hang Squat Snatch – Full movement, piecing in the last two movements with the turnover.
Snatch Balance – From the back rack, further training our speed beneath the bar.
HANG SQUAT SNATCH
3 sets x1 Rep
Hang Squat Snatches (95/65)
After each round, 30 Double-Unders
Resembling the feel of a recent Open workout from years past (thruster/DU), today we are purposely keeping the bar on the lighter side, while we train our pacing on an ascending ladder. Stimulus wise, we are looking for a barbell weight that we are very confident we could complete 21+ reps unbroken, when fresh.
Typically speaking, we’ll see descending repetition schemes, but today, we are moving in the opposite direction. And what becomes naturally very important in such a rep scheme is our pacing in the first few rounds. Purely for perspective, when we finish the round of 7 hang squat snatches, we are 50% through the total reps on the barbell. Rounds 8, 9, and 10 account for half of the reps. This workout starts heavy on the double-unders and light on the snatches, and then flips half way through.