120 snatch 18

14/03/16 Barbell

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Sotts presses

2 rounds of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under

Beginners

Snatch (no contact) – 4 reps x 8 sets

Front Squat – 5 reps x 5 sets

Split Squats – 8 reps each leg x 4 sets

Intermediate

Snatch – 2RM, then same weight for 1 reps x 4 sets

Snatch Deadlift (pause at knee 5 seconds) – 3 reps x 4 sets

Back Squat – 75%/4 reps x 4 sets

Snatch Push Press + OHS – 3+3 reps x 4 sets

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