Tuesday 9.17.13

Buy In: as a group with an unloaded barbell- 10 reps thrusters, push jerks, sumo deadlift high pulls, overhead squats, rdl's.  Then with an unloaded barbell, 3 sets of 3 position snatch (caught in power position). A 3 position snatch features 2 cycles of: high hang, below the knee, from the floor. 

3 sets of 3 position snatch (full squat- every rep!), progressive loading.  If you miss a single rep in the 6rep cycle, the set does not count and you must start over. These sets are continuous and you do not rest or release the barbell until you have completed the set.

Then 5-8 reps heavy squat snatch.


Mike AlleyComment