OLY NIGHT!!!

17
Feb

OLY NIGHT!!!

KNH Powerhouse – Lifting & Open Gym

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
this is first 20-30 minutes. technique is important

Snatch Pull (build to a heavy pull. )

if you are itching to complete the snatch movement after 5×5 heavy pulls.. strip bar and and practice with light weight

Front Squat (3×3 heavy )

warm up to a heavy front squat. the 3rd rep from each set should be a struggle