and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk)” -Mike Burgener and Tony Budding
A. Snatch skill work:
Burgener warmup:
dip shrug, scarecrow, muscle snatch
snatch pushpress, overhead squat
dip shrug, scarecrow, muscle snatch
snatch pushpress, overhead squat
pressing snatch balance, heaving snatch balance, snatch balance
high hang snatch, above knee snatchB. EMOM x 12 min:
Sn. Deadlift + hang snatch (below knee) + OHS
Min 1-4: 1-3 reps at light loads (barbell)
Min 5-8: 1-2 reps at mod loads (40~60%)
Sn. Deadlift + hang snatch (below knee) + OHS
Min 1-4: 1-3 reps at light loads (barbell)
Min 5-8: 1-2 reps at mod loads (40~60%)
Min 9-12: 1 rep at mod-heavy load (65+%)
*% based off 1rm full snatch if you have one, otherwise, go by feel.
*good lifts are CLEAN MADE LIFTS!
*% based off 1rm full snatch if you have one, otherwise, go by feel.
*good lifts are CLEAN MADE LIFTS!
