Oly Skill Work:
3 Position Snatch
1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat
*Done as complex. Do not go higher than 60% of 1RM Snatch.
*Rest 2:00 between sets.
*This should take roughly 5-8 sets.
*Beginner: Practice Hang Power Snatch + OHS with an empty training bar.
1) 4 Rounds of:
50 Yard Sledpull or Push, AHAP. Rest 60s
or 200 Meter Row Max Effort Row or 45s Bike or 45s Ski Erg
2) 4 Rounds of:
50 Yard Double OH KB Carry, AHAP. Rest 60s. 4 Rounds of: 50 Yard Front Rack Carry, Same weight as OH Carry. Rest 60s.
3) 4 Rounds of:
15 Ball Slams or Tire Sledgehammer Hits, AFAP. Rest 60s.
or 15 Ball Slams or 15 Hollow Rocks
– Skill: For the next two Thursdays we will spend time working on a 3-position snatch. The reasoning for hitting multiple positions is to actually “feel” the difference if each position and find out which position you struggle with the most. Loads must be light today even for experienced athletes.
– GPP: This is a great GPP session today that will challenge you more than you think. All loading should be heavy, but OH Carries positioning is important so make sure yous are not “over-extending” on these. For front rack carry, elbows are in front/ribs down/abs tight.