Snatch + EMOM

EMOM

Strength

A snatch piece working on the snatch from the hang position and some shoulder health accessories. Then a tasty EMOM to finish off the workout.

Reminders:

The snatch piece is not about the weight its about the speed under the bar.
Make sure you go through the warm correctly to help keep them shoulders strong and injury free.
The strict HSPU is just that and should be kept as strict!
In the two blocks of EMOM's push yourself on the machines but cap yourself to 50 seconds.
Head down and go.

Exercise Guide

WARM UP x3 ROUNDS

20 second handstand hold

20 banded pull apart's + 20 overhead shoulder dislocations

20 overhead KB marches (10 each arm)

20 back extensions

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15 min CLOCK

Build to a heavy 2 rep low hang snatch

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* after each round complete 4 strict HSPU @ deficit

10 ROUNDS FOR MAX REPS

one minute of burpee box jump overs @24/20"
one minute of squat cleans @50/30kg
one minute of TTB
50 seconds of row calories
one minute of rest

x2 rounds through

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4 min rest before starting part 4

10 ROUNDS FOR MAX REPS

one minute of kipping HSPU
one minute of D-ball squat cleans @45/30kg
one minute of v-ups
one minute of ski calories
one minute of rest

x2 rounds through

How to's

Exercise Guide

Hang snatch

The hang snatch is the same as the snatch but the starting position of the barbell is from the knee to the top of your hips. You then pull the barbell up to the fully extended catch position above your head.

strict HSPU

Is performed in an handstand position against the wall, go down to the floor or pad where your head touches and push back up using only your arms.

Handstand hold

Kick up onto the wall and hold a handstand with your arms in full lockout and your head in a neutral position creating a straight line with your body.

Single arm dumbell overhead lunges

Holding the dumbell in the overhead lock out position. Keeping it next to your ear proceed to lunge forward with your knee touching the floor stand right up through the lunge extending at the hips and complete the lunge on the other leg.

Burpee box jump overs

Start facing the box do a chest to floor burpee, jump up and with two feet jump onto the box and off to the other side then repeat the same again facing the box.

TTB

Toes to bar -hanging from a pull up bar, bring your feet to touch the bar in between your hands. Your arm should stay locked out and both feet should make contact with the bar simultaneously.

Squat cleans

Using a narrow grip you will push the bar up using you legs before shrugging the weight up to you belly Button and the dropping under the weight catching the bar with high elbows in the front rack position in a full squat.

HSPU

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.

Hand release press ups

Laying down on the your front, drop all the way to the floor and lift your hands up then push back up with your full body hips first to a full press up.

D-ball cleans (to shoulder or over shoulder)

Bending down picking up the ball with two hands. Lift the ball to your knees push through the floor with your legs and extend the hips and pull the ball up to your shoulder or straight over your shoulder.

V-ups

The v-up starts laying on your back on the ground then proceeding to come up onto your bum bringing your legs up trying to keep them as straight as possible and touching your feet with your hands creating a v with your body.

Close Guide

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