Hey Team! This week's Oly Workout is Session 9 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

EVERY MIN ON THE MIN FOR 16 MIN

Min 1:
2 Power Snatch

Min 2:
1 Hang Snatch
+
2 Overhead Squats

COACHES NOTES
Pick one weight to stick with each minute or add weight as you go! If you decide to build up, make sure you hit the weight you're currently at for both the power snatches and the hang snatch + OHS before increasing. You can power or squat the hang snatch - your choice!

POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

HANG SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a power or squat position. Stand fully to complete the rep.

OVERHEAD SQUAT
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. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

Optional Lifting

10 x 3-Position Snatch Grip Deadlift

COACHES NOTES
You'll pause for 2 seconds with the bar below the knee, above the knee, and at high-thigh before coming to standing to complete the rep. This movement is a great opportunity to practice correct positions off the floor. Go light if you're struggling with those positions. If you have them down, challenge your posture and balance by building up to a heavy load.

3-POS SNATCH GRIP DEADLIFT
Set up as if you were going to perform a snatch. Engage your upper back and belly. Press your feet into the floor as you pull up through the shoulders. Pause for 2 seconds when the bar gets to just below your knee. Your shins should be nearing vertical and your weight should be evenly distributed across your feet. Then continue pressing your feet down and pulling your knees back and out of the way. Pause for another 2 seconds when the bar gets to just above your knee. Your weight should be more toward your heels here and you should be pressing the bar back in toward your legs. Then continue to drive into the floor as you shift your hips forward and bring your shoulders back. Pause for 2 seconds when the bar reaches the high part of your thighs or your hip crease. Your weight should be evenly distributed in your feet, shoulders should be just over the bar, arms should be long, and knees should be soft. Then stand fully to complete the rep.