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Snatch and Overhead Squat

Swamp City Fitness – Olympic Weightlifting

Warm-up

PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat

Burgener Warm Up (synchro- everyone together, 5 each position)

Snatch Primer: once with empty bar, once with weight

2 Snatch Lift Off

2 Snatch Pull

2 Muscle Snatch

2 Snatch Balance

1 three position snatch

Weightlifting

Snatch Balance (3 warm up sets then 4 sets of 3 at 80%)

Perform 1 set every 90s

Snatch (Build to heavy complex; then do 6 sets)

1 set every 2 minutes

Snatch high pull+ high hang snatch+ snatch with 3s pause

Strength

Overhead Squat (Week 7)

Our Final Increase, this week we want to add between 5-10 lbs to our value performed at week 4 to have a slightly higher %

40% 1×5

50% 1×5

60% 1×3

65% 1×5

75% 1×5

85% 1×5+

65% 3×5

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