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

15 min to get to a heavy 3 snatch lift

if you fail go down in weight and finnish with a WIN

Snatch (heavy 3)