Week 2 - Snatch
- Warm Up: General Self Preparation & Mobility
- Extra: 2 Rounds x T-Spine Pulses on Foam Roller x 10 into Banded Shoulder Openers in Squat x 10
- Invictus Snatch Barbell Routine x 1 Round
A. In A 10min Window complete 6 Rounds of the following complex working on position and balance at the bottom.
2 x Snatch Balance + 1 x OH Squat (Pause 2sec at the bottom)
Use a load that allows speed into the bottom of the balance, DO NOT press then drop.
B. Every 90sec x 6 (9min)
2 x Pause Snatch
Pause for 2sec just below the knees, tension should be in the hamstrings with lats engaged and weight mid-foot.
C. Every 2min x 5 (10min)
2 x Pause Snatch @ 90% of your daily
Focus on the above points.
D. Snatch High Pulls 5 x 3 @ 70-75%
Extra -Strength Conditioning
Snatch Grip Push Press 4 x 8
Front Squats 3 x 3 @ 75-80-85%