SNATCH DAY

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WarmUp 20min: 2 rounds

10× + 40×
STRAIGHT LEG PLATE PULLOVER +
HEEL TAPS

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

5-8×/side + 5-8×/side + 5-8×
MINI BAND MONSTER WALK both SIDE + FOR- & BACKWARD +
MINI BAND SQUAT PULSES of WEAK POINT
*monster: kuminauha jalkaterän ympäri, squat: kuminauha polven yläpuolella

kuva liikkeistä:

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BARBELL TECHNIQUE DRILL:

2×2× 1+1+1
SNATCH SHOULDER PRESS +
OHS +
PRESSING SNATCH BALANCE

2×2× 1+1+1
SNATCH PUSH PRESS
OHS +
SNATCH BALANCE

2x2× 1+1
TALL MUSCLE SNATCH +
DROP SNATCH

2×3 POWER SNATCH from BELOW KNEE
2×3 SNATCH from POWER POSITION

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POWER SNATCH from BELOW KNEE + SNATCH from POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
2× 1+1+2+2@barbell, 1+1+2+2@up to 65%, sn-%, rest 2min , *50/55/60/65%

POWER SNATCH from BELOW KNEE + SNATCH from BELOW KNEE
1+1@up to 80%-85%, sn-%, rest 2min, *70/75/80/85%

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SNATCH SHOULDER PRESS *btn, rack
5@barbell, 1@up to the a heavy single of the day, rest 2-3min