FRIDAY
| Heavy Day
Snatch
A Primer 4×3 Light snatch balance dowel/bar From the floor @ 1:30
B 5×2 Hang Squat Snatch Working speed under the bar and depth in the catch @ 1:30
C 5×5 Overhead squat Building up that weight building toward 75-80% @ 2:30
Optional D: 10 Rounds Row 1:40 on :20 off Rest the full 2 mins on round 4 and round 8 Try and hold consistent metres
Snatch balance drills our ability to get under the bar at speed and trains extension and feet placement. The Hang squat snatch can be a tng double or two separate reps but we are looking to use our speed and catch deep. Finish the Friday off with a heavier overhead squat, lengthened rest to help manage the shoulder fatigue.
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