2
Mar
OLY OLY OLY, Oi Oi Oi
KNH Powerhouse – Lifting & Open Gym
Warm-up (No Measure)
Bands bands bands
5 min of band warm ups to get the blood flowing
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
Weightlifting
Snatch complex 5 sets
2 snatch deadlifts
2 snatch deadlift high pull
2 power snatches with full extension to the toes
Snatch Complex 5 sets
2 muscle snatches
2 over head squats
2 drop snatches to one over head snatch
15 min to get to a heavy 3 snatch lift
if you fail go down in weight and finnish with a WIN