SNATCH INTRO

Mobility/Flexibility

• 90/90 LAX Hip Flexors
• 90/90 LAX Lats
• 90/90 Banded Sampson Stretch
• 90 Tactical Frog

Complete in succession: x 5

• Squating Quad Stretch w. Barbell – 10 sec
• Muscle Snatch Stretch – 10 sec
• OH Squat Hold – 10 sec

Activation x4

• 3 High pull
• 3 muscle snatch f/mid – thigh
• 3 power snatch f/mid – thigh (speed)
• 3 power snatch to OH squat f/mid – thigh
  • hold power snatch for 3 sec then drop to oh squat
• 3 speed squat snatch – from mid – thigh

Technique x 5 (3 part pausing power snatch)

• From Ground position with minimal weight
  • pause #1 – start position
  • pause #2 – from knees
  • pause #3 – from hips
  • snatch – power snatch
• then repeat 3 Part Pausing Power snatch + OH Squat (x5)

Practice – 7 min squat snatch

• sets of 4

WOD

5 sets

• 4 Lengths Heavy sled push
• rest 60 sec
• 4 Lengths Heavy front rack KB farmer carry
• rest 60 sec