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11.09.17 30-30-30


11.09.17 30-30-30

Warm Up
200m row or bike
spiderman lunges x 5 reps each side
inchworms x 5 reps
seated low banded rows x 20 reps – attach a band to the rig at chest height. Pull the band to your chest, like rowing, keeping the shoulders down. Slowly return to extension.

Barbell bent over rows in snatch grip x 10 reps
Muscle snatch from mid-thigh x 5 reps
OHS x 5 reps

2:00 hold in squat position up against the wall. Back is flat on the ground. Butt is as close to the wall as possible. Use hands to push knees apart.
1:00 hold banded lat stretch each side

Snatch Warm Up:
1. Squatting quad snatch- hold the squat position with the bar across the quads. Weight back towards heels. Soft arms. Center of gravity mid-foot. Hold 10 seconds
2. Stand up in overhead position and hold 10 seconds-like the bar is 300#
3. Hold the bottom of the OHS for 10 seconds
4. Power snatch- pause at the catch and ride down in the squat. Hold for 3 seconds int he receiving position. Stand up.
5. Power snatch then OHS no pausing.

3 sets of
Tall snatch x 2 reps- empty bar

Followed by…

3 sets of
Snatch Balance x 2 reps- light load

3 sets of
High Hang Snatch x 3 reps @ 50%

Followed by…

3 sets of
High Hang Snatch + Hang Snatch @ 60%

Followed by…

3 sets of
Hang Snatch + Snatch @ 70%


3 sets of
Snatch High Pull @ 80%

30 Deadlifts185/135
30 Power cleans 135/95
30 Power snatches 96/65
*use one bar and unload as you go

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