OLY | WEEK 30 | 07/19/2020

Snatch Balance (7 x 1)
For this movement you will have the bar on your back with a wide grip. Perform a dip similar to a push press dip. Keep the chest up and heels down as you dip. From that dip you will drive the power from your legs into the bar as you press yourself DOWN.

You will receive in a solid overhead squat. Feet will have moved out into squat stance. Heels down, knees out, chest up, belly tight. Arms should be completely locked with the barbell over the middle of the body and armpits forward (as much as possible).

Stand all of the way up to finish. This movement is designed to help you train the push under quick in the snatch. Start super light and add weight when and if you feel solid and are hitting all of the right positions.


Overhead Squat (7 x 2)
You may get the bar over your head however you need. Push Press, Push Jerk, or Split Jerk from the back with a wide grip.

Get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees!


Snatch Grip Press (3 x 8-10)
No assistance from the legs. Just a strict press with a snatch grip from behind the neck.

Use a light weight and pause for a second at the top of each rep. Focus on keeping the ribs down and armpits forward!