Menu
GENERAL WARM UP 5-15minutes
Bike, or Row:
–3min with :10sec bursts throughout
PVC Dynamic Warm-Up 1x:
–10 PVC Pass Thru
–10 PVC Around the World
–10 PVC Rotations
–10 PVC Good Morning
–5-10 PVC OHS
–5-10 Sotts Press
Shoulder Warm-Up 2xs:
–15 Overhead Band Pull Apart or 15 Scap Push-Ups
–10 Banded Press or 5-10 Push-Ups
–5 Snatch High Pull
–5 Muscle Snatch
–5 Snatch Press or Push Press
SPECIFIC WARM UP 15-25minutes
Snatch Specific Barbell Warm Up 1x:
–5 Muscle Snatch
–5 Overhead Squat w/ a :01sec pause at the bottom of the squat
(Go on coach’s call)
Split Jerk Footwork Warm Up 1x:
–Athletes goes to a lunge position
–5 Jump & Land
–5 Jump & Land (hands on shoulders)
–5 Split Jerk
(Go on coach’s call)
Snatch Specific Barbell Warm Up 1x:
–5 Muscle Snatch
–5 Overhead Squat w/ a :01sec pause at the bottom of the squat
Go on coach’s call.
Clean Specific Barbell Warm Up 1x:
–5 High Hang Power Clean
–5 Split Jerk w/ a :01sec pause in the catch
Go on coach’s call.
Build to starting weight for snatch. Limited time, since most should be working around 50-60% of their best and staying light.
5 Sets on the 2 Minute
5 Sets on the 2 Minute
Stretch 1x:
–2min Straddle Stretch
–:30sec Right Straddle Stretch
–:30sec Left Straddle Stretch
–1min each Side Samson Stretch
