Warm Up with 10 minute AirFit
2x5 Wall Squat
2x10 Air Squat
2x10 Shoulder Dislocate
2x10 Good Morning @ 45#
2x10 Push Press @ 2x20#
Work Up to Heavy Complex:
Snatch Deadlift + Snatch Pull + Hang Snatch (Above Knee)
*Do Not Set Bar Down Between Movements
Work Up to 205# (92%) on Snatch +
4x1 Snatch @ 205#
Rest as Needed Between Sets
5x3 Snatch Pull @ 230#
Rest Some Between Sets
10x Push-Up +
10 second Rest
Matt Owen: Heavy Snatch Complex = 185#
One of the best methods for improving performance in the Snatch and Clean & Jerk is called "stacking" movements on top of each other like in the complex listed above. These can be performed at maximal weights or at 70-80% for multiple sets. Benefits include improved grip strength, consistent power production over a series of movements, and the ability to really dial in technique from one movement to the next.
Project Deliverance, St. Louis, Missouri
Tuesday at 8:48pm
Once you begin the snatch complex, perform a snatch grip deadlift, lower the bar back to the ground, and immediately perform a snatch pull.
The Snatch Pull is a simple movement and can be performed at full speed or slow with a count, but lots of folks perform it improperly. When you approach the bar, psychologically, you need to come in with the intention of putting the bar over your head. Pull the bar with power, unload the hips, and finish the movement with a big shrug.
Finally, perform a Hang Snatch from above the knee. This movement is a solid way to assess hip power. You should be able to hang snatch at least 80% of your full snatch. If it's lower than that, work on it. You'll see your full snatch improve as a result.