Open Gym: 3 – 4 pm @ P360 Crown Point

Daily Challenge: “Prestige Worldwide”

Performance

Proficient: Hang or Power Snatch, 5 x 2

Beginner: Hang Snatch, 5 x 5

Then,

Proficient: Overhead Squats, 5 x 3

Beginner: Perform the option below for up to 20 minutes.

Movement Notes: 

Snatches place an emphasis on speed and technique.  Do NOT load up heavy weight and press the bar overhead.  Be smooth, fast and above all, EXPLOSIVE!

Hang Snatch

• Grip: Wide enough so that the barbell sits at the crease of your hip.  Internally rotate the elbows and tighten the lats.
• Descent: Drive the hips back and the barbell into the thigh on the way down to just above the kneecap.
• Pull & Extension: Keep the bar in tight and pull the bar up the body, elbows up.
• Drop: Fast under the bar!  Do not muscle/press the bar up.  Barbell should be received with elbows extended.

Power Snatch

• All of the above, and.
• Set-Up: Sit low, chest forward.  Elbows locked and lats tight.
• 1st Pull: Patience off the floor!
• 2nd Pull (just past the knee): Pick up speed and drive the bar off of the hips.

Fat Loss/Conditioning: 6 Rounds

5/s DB Snatch
10 KB RDL8 Chin Ups
10 V-Ups
500m run every other round (3 times total)

Movement Notes:

• DB Snatch: From the floor, think about jumping the dumbbell overhead.  Keep the elbow locked for as long as possible.
• KB RDL: Just barely bend your knees. Keep the kettlebells in very close to your shins.
• Chin Ups: Narrow grip, palms facing you.