Weightlifting Clinic: Snatch

Weightlifting

Snatch Clinic Agenda:

Introduction: 0-5 min

-Overview

Warm-Up: 5-20 min

-Crossover Symmetry / Ankle Flexion / Junk Yard Dog

Skill Drills: 20-50 min

(Burgender Warm-up)

-Down & Finish (Speed Through Middle)

-Down & Finish Elbows high and outside (keep bar close)

-Muscle Snatch (Turnover Strength)

-Snatch Lands (Footwork)

-Snatch Drop (Footwork, OH Strength, Speed)

(Skill Transfer Exercise)

-Snatch Grip Push Press (OH Strength)

-Overhead Squat (Core Strength)

-Heaving Snatch Balance (Arm Speed)

-Snatch Balance w/ & w/o Dip (Footwork, Arm Speed)

5 Min Break 50-55 min

Movement Breakdown: 55-85 min

-High Hang Snatch (creating a pocket, hips act as a thrower not pusher, weight distribution, shrug does not force bar higher)

-Hang Snatch (Weight distribution, bar to the hips, achieve the high hang)

-Snatch (weight distribution, body position/angles, initial pull)

Snatch: 85-120 min

Closing Remarks

Snatch (Achieve 1RM for the day)

Workout of the Day

CrossFit

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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