Courtney’s training plan snatch warmup
For technique. As many times as possible in remaining time, go through the following series. At weight as you see fit. Go for smoothness.
1. 3 Snatch grip Romanian deadlifts https://www.youtube.com/watch?v=jugnGf220CA
2. 3 snatch high pulls https://www.youtube.com/watch?v=cRR87TYYGkE
3. 3 muscle snatches https://www.youtube.com/watch?v=bJYzOo1cNqY
4. 3 Behind Neck snatch press https://youtu.be/f_nrZ96cB1k?t=9
5. 3 tempo overhead squats (OHS), tempo 2301 (see below)
6. 3 snatch balances https://www.youtube.com/watch?v=XuFaD1sAVGI
7. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
8. 3 high hang (squat) snatch, or snatch pull under according to capacity https://www.youtube.com/watch?v=0hGDxwtNle4
9. 3 hang (squat) snatches https://www.youtube.com/watch?v=IucshEToDyM
– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 2301 = 2 seconds down, 3 second hold at bottom, 0=explode up, 1 second hold at top