Snatch

LINS FITT – Functional Fitness

Warm-up

WU: Warm-up (No Measure)

3 Rounds:

1 Minute Bike (Increasing Pace Each Round)

1 Minute PVC Movement + Stretch

1st Round: 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers Video

2nd Round: 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats

3rd Round: 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

S: Metcon (No Measure)

Snatch Primer

5 Sets, resting ~30-45s between:

3 Muscle Snatches – Video

2 Snatch Grip Push Jerks – Video

1 Pausing Overhead Squat (3s)

Sets #1+2+3 – 35% of 1RM Snatch

Set #4 – 40%

Set #5 – 45%

On the Muscle Snatch, we are not re-dipping beneath the bar on the catch here. This allows us to train the speed of our turnover, which is the transition from the pull, to the punch. Speed through this transition is important in our lift, and finding repetitions here will translate over to our heavier reps later.

On the Snatch Grip Push Jerks, now we are focusing on getting beneath the bar. Focus is on our position in our shoulders, along with what we are doing with our hips and feet. Aim here is to drive our hips back into a strong power catch position, placing the weight back on the heels (versus knees and hips forward). This is confirming our “power catch” position.

On the Pausing Overhead Squat, let’s pause in the bottom for a full 3-count. This allow us to check in on our positioning. Heels, knees, proud and upright torso, and shoulder external rotation.

S: Metcon (No Measure)

Barbell Cycling

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

Devil Presses

Dumbbell Pounds RX+- 70’s/50’s

RX 50/35

A full “Devil Press” starts with a burpee, with both hands on the dumbbells. After the chest touches between the bells (hands must be wide to allow this), the movement finishes with a ground to overhead.

Stimulus wise, we have two heavy dumbbells here. And this is going to be a power clean and jerk. Let’s also ensure that it is at a loading we are confident we can continue to move with, even if at a slow pace (think 5+ a minute).