General warmup. Today we are going to focus on drilling the movement and also hit some snatch skill transfer exercises.
Snatch Balance or Drop Snatch
5 x 3 (progressive loading)
6 x 2 (progressive loading)
The first portion of today is a strength a speed building exercise for the snatch. There is a video attached below that explains both options. The 2nd portion is snatch (yes that means from the floor and catch in a squat!). The 2 reps don’t have to be touch and go, but the 2nd rep needs to immediately follow the first. Both movements should be progressive loading, meaning each set should be slightly heavier than the last if possible.
Roll lats, hamstrings and lax ball traps and t-spine