Upper East Side

Elbow and shoulder position in the snatch setup is crucial for a successful third pull. Greg Everett of Catalyst Athletics breaks down the importance of a slight internal rotation of the shoulders and how this will ultimately lead to a more successful lift.

Warm Up

2 rounds:
10 superman pass thrus
5 PVC overhead squats
5 high box jumps
10 good mornings

Barbell Warm Up

2 rounds w/ empty bar:
5 behind neck snatch presses
5 overhead squats
5 drop snatches
5 muscle snatches
5 tall snatches

Strength

Power snatch + snatch + overhead squat

75%, 2 x (1+1+1)
80%, 3 x (1+1+1)

Conditioning

International Qualifier Workout #1

9 minute AMRAP
3-6-9-12…
Hang power snatch (75/55)
Overhead squat (75/55)
30 double unders after each round