VENDREDI 28/02

WARM-UP
GENERAL WARM-UP

INTO…
2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to 1⁄2 Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)

TEACHING
3RM TEACHING — Progression to Full Snatch

PART 1…From hang position / set-up at midthigh / with PVC
5 Reps – mid-thigh to pockets (slow and est. position)
5 Reps – mid-thigh to pockets (pause) then into power snatch
5 Reps – hang power snatch (no pauses…focus on position and speed)

PART 2…PVC or Barbell
3 Reps – hang power snatch (pause) take into OHS
3 Reps – heaving snatch balance into OHS (fast feet!!!)

PART 3… Full Snatch or Power Snatch
3 Reps – Below knee to hang position (pause) then snatch
3 Reps – Below knee power snatch (pause) then OHS
3-5 Reps – Full movement (speed!)

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*
*Power or Full, Athlete Choice

BENCHMARK WORKOUT
« ISABEL »
FOR TIME
30 Power Snatch (135/95)|(95/65)