Matt S. shows the perfect finishing position for the Split Snatch. He is in a good "stacked" position with the barbell, his shoulders and hips in perfect vertical alignment. His shin on his lead leg is at a 90 degree angle to the floor and the weight on his back leg is balanced on the balls of his foot.
Warm-Up:
- 3:00 of row, skip or Airdyne
Drills
- Burgener Progression
- Jerk Drives
- Snatch drops
WOD:
Snatch Technique Work
- 2 Position Snatch @ light weight (no more than 50%) every minute on the minute for 10 minutes. First rep is pulled from the high hang, second rep from the ground.
- 3 sets of 3+1 Reps @ 75% (Note: 3 + 1 means perform 3 Cleans and then a jerk from the shoulders immediately following the last clean)
- 3 sets of 2+1 Reps @ 80-85%
- 1 set of 1 rep. @ 90%
"Cash-Out" (optional)
- Complete a total of 25 "High" Box Jumps, not for time! Step down after each rep. Focus is on exploding from the hips with minimal arm involvement.
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