Wednesday. 12/19

Squat Snatch

Technique Primer
3 Sets:
3 Snatch Balances - Video
1 High Hang Squat Snatch

The technique primer, the intended loading is to be very light, so that we can refine our speed - not just our positions. Think in the area of 30-35% of our 1RM Snatch.

Starting with three snatch balances, our aim is to gradually increase our speed beneath the bar. After three repetitions here, we'll finish the set with a single high hang (pockets) squat snatch.

Followed by: OT2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets) + 1 OHS
1 Hang Squat Snatch (knees) + 1 OHS
1 Squat Snatch (floor) + 1 OHS

Set #1 - 60%
Set #2 - 65%
Sets #3-5 - 70-80%, based on feel.

"Dead Arm"

AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats
15 Deadlifts

Rx Barbell - 95/65

Freddy HansenComment