Monday, August 21, 2017 - Snatch Technique and Jerk Power

The intent of today is to address the snatch (lack of staying aggressive in third pull and proper positioning in the overhead squat) and overall squat and jerk strength. Loads can be kept in ranges as prescribed, with the last section (12min EMOM) being performed with first exercise in first minute, second exercise in second minute, and so on for a total of 12 minutes.

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  • Snatch High Pull + Snatch Pull Under 3x3+3 at 40-50% of snatch

  • Power Snatch + Snatch Balance 6x1+1 (one set every 90 seconds) at 70-75% of snatch

  • Pause Back Squat + BTN Jerk 6x2+1 (E2MOM) at 70-80% of clean jerk

  • Squat Jerk 4x3 at 50-70% of jerk

  • 12min EMOM

    • Barbell Side Bends x8/side

    • Box Jump x8

    • Rest