Thurs 5.16

 

 

Snatch Barbell Complex

1 High Hang Snatch

1 Hang Snatch (mid-thigh)

1 Snatch 

**Work up slowly and focus on technique. First snatch from the high hang should be only a 2-3 inch dip with shoulders behind bar - hinge joint in this lift is only the knees slightly forward. Second hang snatch is to mid thigh, so shoulders descend over the bar and travel further down your leg. Last snatch is from the floor. These are all full squats

Clean & Jerk Barbell Complex

1 Hang Power Clean

1 Hang Clean

1 Split Jerk (3 second pause overhead)

**Again, focusing on technique, so add weights conservatively. Hold onto the barbell throughout thsi entire complex. Focus here is making sure that we finish our pull and balance and power in the split stance position we have. The 3 second hold at the end with the bar overhead is to make you cognizant of  your landing and to remember not only jump forward and back, but out.