Upper East Side

Mobility: The OHS is a great way for coaches and athletes to identify mobility issues and deficiencies. Here are some ways to improve your OHS and in turn your snatch — you’ll see that the first 2 ways are mobility and stability. Without the first two, don’t even think about the rest.

Warm up
3 sets:
2 pause snatch pulls
2 hang muscle snatches
2 OHS
2 sotts press
2 hang snatches

Strength
Performance
PAUSE SNATCH (knee) + HANG SNATCH + OHS
75% x 3 sets (1+2+1)
80% x 2 sets (1+1+1)

Fitness
HANG POWER SNATCH
5×2, across or ascending

Heavier than week 2

Conditioning
Performance
3 rounds, each for time:
15 calorie row
15 unbroken thrusters (115/75)*
Rest 2 minutes
*If the set is broken, you must start back at 1.

Fitness
3 rounds, each for time:
15 calorie row
15 thrusters
Rest 2 minutes
*Thrusters need not be unbroken.

Score is total time, minus rest.