Snatch Workshop - Day 5
Warm-up
Movement Test
Stiff-Legged Hip Hinge
Movement Test
You should be able to, with a perfectly flat back, hip hinge with semi-straight legs and grab a barbell with bumper plates on it. If you cannot, then you may have mobility issues in your snatch set-up.
Skill Work
On Sections 1-4 today, focus on the positions. Stay light with the weight, anywhere from barbell only to 40% of a snatch max)
1.
Hip-hang Snatch Pulls
4 Sets of 3
2.
Slow Motion Hang Snatch Pull
4 Sets of 3
3.
Snatch 1st Pulls
4 Sets of 3
4.
Snatch Pull with Pauses 1-inch off the Floor and at Hang Position
4 Sets of 3
5.
Snatch Pulls
10 Sets of 1 (75%+)*
*Start around 75% of your snatch max. Go up in weight only if your set looks and feels good. If it feels perfect, you may work up to 105% of your snatch max.