Saturday 2/1/14: Snatch


Warm Up:

10 Overhead Squats

10 Pressing Snatch Balances

10 Heaving Snatch Balances

10 Muscle Snatches

5 ย High Hang Squat Snatches

5 ย Mid Hang Squat Snatches

5 ย Low Hang Squat Snatches

– Stretch shoulders and hips for 5 minutes


Novice: 8×2 Power Snatch- Working on Hip extension

Intermediate: Overhead Squat 2-2-2-2-2

Experienced: 6×3 Mid-Hang Snatch from Blocks @ 75% of 1RM


Novice: 8×1 Power Snatch to Overhead Squat
Intermediate: Squat Snatch- Work up to a heavy single
Experienced: 2 Position Snatch: Mid-Hang then Floor