Snatch Complex
10 Minute EMOM
Min 1-5:
1 Power Snatch from Position + 1 Full Snatch from Position 1
Min 6-10:
1 Snatch from position 1
Start at 55-60% and build all sets to a heavy throughout the 10 minute EMOM
Clean and Jerk Complex
10 Minute EMOM
Min 1-5:
1 Power clean from position 1 + 1 Squat Clean from position 1 + 1 Jerk (any style)
Min 6-10:
1 Squat Clean from position 1 + 1 Jerk (any style)
Start at 55-60% and build all sets to a heavy throughout the 10-minute EMOM
WODprep Strategy Top Tips:
Warm-up (10 minutes): We have a traditional Oly Lifting Session today. For our warmup, doing a dynamic warmup of broad jumps, burpees, and box jumps will help get the nervous system firing for our lifts today. You then could go into warming up your barbell movements
Stimulus: Moderately heavy squatting and upper-level gymnastics under fatigue
Strategy: This will start as a technique lifting session working from the floor and the hang. Across our EMOM we will build to find a heavy, so be smart about your jumps and make technique the focus of the day.
- Snatch- Setup position is key here. Have your shoulders slightly over the bar, and press through your feet as your hips and torso rise at the same time. Continue pulling until your bar gets to your hip pocket, drive into the bottom of your squat, and punch out to relieve in your catch position. Make sure on the heavier lifts today that you take your time at the bottom of the squat if you feel unbalanced.
- Clean and Jerk- Similarly, drive through your feet and keep your chest high as you pull into the bottom of your clean. Once standing tall with the bar at your shoulders, adjust if you need to, and brace for your dip. The dip should be controlled with your feet pressed into the ground and the bar connected to your body. Drive hard out of the dip into either your push or split jerk.
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