2024-11-08-snatch-burner
5 sets Power snatch + Hang squat snatch + overhead squat
For time: 21-15-9 Hang power snatch Overhead squat 95/65lb
Brief 4:15-4:20
Today we have two pieces. First a snatch complex followed by a quick metcon with some light weight.
For the snatch complex, we’ll build in weight over the 5 sets. As I like to say with snatch sessions, we’ll keep building if technique looks good but if we start to see sloppy reps we’ll back off the weight a bit to clean up technique.
For the metcon we have hang power snatch and overhead squat. This weight should be something light were you are thinking of holding on to big sets. I’d recomment breaking the snatches up into 2-3 sets knowing you’re going to hold on for you overhead squats. looking at times of 4-10 minutes.
Warm up 4:20-4:30
2 rds 10/8 cal bike 10 pass throughs 10 overhead squats 10 scorpions :30 second plank
snatch progression 4:30-4:38
bergener warm up
- jump shrugs
- high pull
- Power snatch
- BTN snatch push press
- BTN snatch push jerk - get low
- snatch balance
- hang squat snatch
- full complex