Comfortable Monday! Snatch Time!
• Teaching Transient & Class Overview
As we speak’s session is designed to refine barbell biking, construct snatch proficiency, and develop energy output below fatigue. The Squat Snatch Complicated will reinforce technical consistency and positioning, whereas “Snatch” will demand barbell effectivity and rowing stamina in a sprint-style metcon.
Teaching Notes
Squat Snatch Complicated: Prioritize bar path, snappy turnover, and a clean receiving place. The objective is to hit 80%+ of 1RM Snatch with unbroken units.
Energy Snatch Technique: Encourage a powerful opening touch-and-go set, adopted by fast singles to handle coronary heart charge and grip fatigue.
Rowing Technique: Athletes ought to push at a tough however sustainable tempo (~2K-5K effort) that permits for a clean transition again to the barbell.
Mindset Tip: Emphasize management and effectivity—this can be a dash, however technical breakdown results in wasted vitality.
Weightlifting – 12:00 to Full
1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 70-75%
1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 70-75%
1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 70-75%
1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 80%
1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 80%
1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 80%+
metcon: “Snatch”
For time:
15 Energy Snatches, 135/95 lbs
Row, 500 m
15 Energy Snatches, 135/95 lbs
Time cap: 10 minutes
Equipment:
3 rounds for high quality of:
5 Banded Snatch Pulls
5 Single Leg Field Jumps, choose peak
20 GHD Reverse Hypers, choose load
