Snatch

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

• Cal on Erg
• Hang Snatches (75/55)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

13 min AMRAP

• 8 Thrusters (95/65)
• 24 Box Jumps (24/20)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM clean.

Workout-2

12 min AMRAP

3, 6, 9, 12, …

• Snatches (95/65)
• Burpees

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

30 min Olympic Lifting Training

Set clock to 1.5-min intervals (20 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

Workout-2

For time

• 5 clean and jerks (175/125)
• 5 burpee box overs (20″)
• 8 clean and jerks (145/105)
• 8 burpee box overs
• 13 clean and jerks(115/75)
• 13 burpee box overs

Objectives of Today’s Training

• Power production and Oly technique
• Pulling strength
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.

Workout-2

Deadlifts

• Warm-up
• 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

• 5 bar-facing burpees
• Snatch Complex (95/65)
  • 5 Power Snatches
  • 4 hang power Snatches
  • 3 squat snatches
• 5 bar-facing burpees
• Clean Complex (125/95)
  • 5 Power Cleans
  • 4 hand power snatches
  • 3 squat cleans

Objectives of Today’s Training

• Overhead Stability
• Snatch Technique and Mobility

Workout-1

1 round (with barbell)

• 5 Presses
• 5 high-bar back squats

3 rounds (with barbell)

• 5 Overhead Squats
• 5 Sots Press

Workout -2

10 min EMOM

• 5 Overhead Squats (first 5 minutes)
• 5 Squat Snatches (second 5 minutes)

Load the bar with 75/55 or 95/65. Focus on technique

Workout -3

16 min partner AMRAP (you go I go)

• 7 knees-to-elbow
• 3 Snatches (135/95)

Objectives of Today’s Training

• Olympic Lifting Practice
• Improve Muscle Endurance with a chipper

Workout -1

24 min Oly Session

You pick it. — Work on your weaknesses

• Snatches
• Clean and Jerks
• High / Below Knee Hang Cleans or Snatches
• Overhead Squats
• Snatch Balances
• Jerks
• Etc..

Set Clock to 16 x 1.5 min intervals

Workout-2

20 Min Time Cap

With a 30/20lb Med-ball

• 50 push-press
• 50 box step-ups (24/20)
• 50 Squat Cleans
• 50 Knees-to-waist (hold ball between shins)
• 50 Decline Push-Ups (feet on the ball)

Objectives of Today’s Training

• Work on overhead position for snatches
• Improve Snatch Technique
• Increase the lactic threshold with partner sprints

Workout -1

25 min

• 5 x 3 Sots Press (increase weight)
• 5 x 3 Over-head Squats (increase weight)
• Snatch Doubles for Remaining time

Workout-2

For Time ( partner up – You go, I go)

• 27, 21, 15, 9
  • Ski Erg Cals
  • Toes-to-Bar
• 9, 15, 21, 27
  • Ski Erg Cals
  • Wallballs (30/20)

Split work between partners.

Workout -1

Alt Tabata

• Kettlebell Swings (35/25)
• Wallballs (20/14)
• Toes-To-Bar

Workout-2

40, 30, 20, 10 Reps For Time

• Calories on Ski-Erg or Assault Bike
• Snatches (95/65)

The purpose is to complete large sets on the snatches. Try to not break more than 3 times per round.

Strength Training

Power Cleans

• clean warm-up reps
• 5 x 3

Squat

• squat warm up reps
• 3 x 12 @ 60% max

Press

• press warm-up reps
• 3 x 12 @ 60% max