Just a quick one to get you moving. The Snatch Balance will do the rest of the job.Good Morning
From 0:00-9:00 Snatch Balance
- The snatch balance develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch (transitioning from the pulling to receiving stance and reconnecting the feet flat on the floor), and help with confidence getting under heavy snatch weights.
1:30 TransitionFrom 10:30-18:00 Snatch Pulls
- Set your snatch start position and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directed vertically with a focus on extending the body upward. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bars upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifters heels rising off the floor as the extension is completed. The snatch pull is a basic and important exercise for training the extension of the snatch in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the snatch, which allows the development of strength.
From 19:30-28:30 Snatch
- 1-3 Reps
As Many Reps as Possible in 12:00