Thursday, September 24
announcements
We’ll keep the same 7:30am class schedule this week
Fri 7:30am
Thur 7:00am
Sunday Session This Week: “Do Hard Things” #2 w/ Ben
Snatch Complex
Heavy Day
rx
7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang power snatch
– Use an empty barbell.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.
Score: Load
Intended Stimulus
Heavy Olympic lifting complex.
Score is the heaviest load lifted.
High demand on the posterior chain, shoulders, midline, and grip.
Hang power snatch focus: full hip and leg extension, pulling to a sound partial overhead squat.
Overhead squat focus: sound overhead position through full range of motion.
Hang squat snatch focus: full leg/hip extension with a pull into a full overhead squat.
Videos
Skill Work
3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Choose your own load.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.