2017 REGIONAL & OPEN PREP
B. Snatch Technique / Warm-up
*Use an empty barbell. Snatch jumps and pulls from the hip/power position. Pause in the power position for 2sec, then don’t redip before jumping.
3 Snatch RDL
3 Snatch Pull w/ Jump
3 Snatch HIgh Pull
3 Snatch Balance
Every 2min for 16min:
2 Power Snatch + 2 OHS
*Make small jumps to build to a moderate complex. Focus on form/mechanics
*Across. Use a moderate weight and focus on keeping knees tracking over toes.
With a running clock:
3 x 25 Cal Row, rest 1:00 between.
3 x 20 Cal Row, rest 1:00 between
3 x 15 Cal Row, rest 1:00 between
*Time stops after your final 15 calories. Attempt to pull a bit faster each round.