Monday, August 28, 2017 - Snatch and Jerk Technique and Hip Strength

The intent of today is to address the snatch (lack of finishing the pull and low power in the second pull of the snatch) and jerk (weak legs in jerk and lack of balance and vertical aligment in the jerk). 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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  • Power Snatch + Squat 3x3+3 at 40-60% of snatch

  • Snatch High Pull + Hang Snatch + Snatch 6x1 (one set every 90 seconds) at 70-75% of snatch

  • Pause Jerk + Jerk 6x1 (E2MOM) at 70-80% of jerk

  • RDL 5x3 at 100-120% of Clean

  • 12min EMOM

    • Weighted Leg Raise x8/

    • Bodyweight Jumps x8

    • Barbell Hip Thrusts x8