Snatch work 20:00
*all work is sub-maximal to be done with empty bar to a load no more than 60%, repetitions kept to a minimum.
Liftoff and Pulls
- Snatch Grip Deadlift to hang
- Snatch Grip Jump Shrugs from hang
Technique in Three Postions
- high hang to power
- hang to power
- below hang to power
Lockout and Footwork
- Snatch drop
- Snatch Balance
Front Squat work 10:00
*all work is sub-maximal to be done with empty bar to a load no more than 60%, repetitions kept to a minimum.
Maintaining postion
- active rack/shelf
- bar path
Time under tension/ tempo
- control to the bottom
- pause in the hole
- speed to the top
- maintain position
Tempo Conditioning 10:00
5 rounds (2:00 clock)
- Row 250m
- 5 pull-up + 10 push-up + 15 air-squat
* this is not as fast as possible, your goal is to move at a continuous and deliberate pace building consistency and tempo round to round.
Mobility 20:00
Front Rack and Receiving Position
- use your toolbox to your advantage
- mobility poster can be a guide
- Coach will be assisting