WARM UP – MOBILITY
Dynamic hip and shoulder rotations and warm-ups
Dowel dislocates and overhead / thoracic mobility work
Tech: Power snatch and Snatch grip push press with dowel and/or empty barbell
5 POWER SNATCH + 5 SNATCH GRIP PUSH PRESS
Complete as an unbroken set (touch and go power snatch)
In 17 mins complete 4-5 working sets, resting as needed.
Build to a heavy but smooth unbroken set.
If you are newer to snatching or inconsistent from the floor, then do the power snatches from the hang position.
In remaining class time, work through 3-4 working sets of:
3 Halting snatch grip deadlifts + 3 Halting hang snatch pulls
20-25 Banded good mornings
25-30 Banded pull aparts
– rest ~90s between rounds
– pause at the knee on each deadlift for 3s
– after the last deadlift, return back to the knee for a 2-3s pause on each hang snatch pull