Snatch

Warmup “A”
Snatch Position Stretches
Hold each Position for 10 sec x 3 sets:
Demo Video
Quad Snatch Position
Standing Overhead Position
Overhead Squat Position
ABCs

Snatch “A” Movements:
3 Rounds; 1 min break between rounds:
Demo Video
Squatting Quad Muscle Snatch x 5
Squatting Quad Power Snatch x 5
Squatting Quad Power Snatch to Overhead Squat x 5
Squatting Quad Snatch (squat snatch) x 5

Snatch “B” Movements:
3 Rounds; 1 min break between rounds:
Demo Video
3 Part Pausing Power Snatch x 3 (floor, knees, pockets)
3 Part Pausing Power Snatch to Overhead Squat x 3
3 Part Pausing Snatch (squat snatch) x 3

Snatch “C” Movements:
Work top down, 3 part pause, then 2 part pause, then from the floor
Demo Video
3 Part Pausing Power Snatch to Full Speed Power Snatch
3 Part Pausing Power Snatch to Overhead Squat TO Full Speed Power Snatch TO Overhead Squat
3 Part Pausing Snatch to Full Speed Snatch

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