1 Hang Squat Snatch
1 Mid-Thigh Squat Snatch
1 Full Squat Snatch
EMOM 10 min
The Open is over, so this week we are slowing down a little and have included two strength sessions to give everyone a break from high-intensity met-con style workouts and switch the focus to technical movements.
Today’s weightlifting session will feature a two-part Snatch: the Snatch Balance and a 3-Position Snatch Complex. In the Snatch Balance, you will work up to a heavy single, but the intention is to use this as more of a technique-oriented portion. The training benefits of a Snatch Balance include improving speed under the bar (aka, the third pull), improving shoulder stability in the catch, and learning how to properly brace the midline under heavy load. Emphasizing position and speed over loading will be important.
For the second part of the workout, we have an EMOM-style Complex that has you performing a 3-Point Position Snatch, one rep of each lift. We will give you some time to work up to a moderately heavy load for this before you kick it off.
We will allow plenty of rest between the Snatch Balance sets to hit movement quality and also maximize your loading for each rep.