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28
Dec

121228 Friday

Tall Snatch Demo from The Outlaw Way on Vimeo.

Skill  –  Strength:     (30min)

  • (OHS)Overhead squat        65% (sn)     3 x 5 w/ 3 sec pause in bottom
  • (TSn)Tall snatch                                     3 x 3
    • find weight that allows good speed and sharp turnover
  • (HHSn)High-hang snatch    60% (sn)     2 x 4

 Work  –  3 RFT – Team

  • 250m row
  • 10 x lateral box height jumps       20/24”
  • 20 x kb sdhp                                 16/24/35kg

 **Notes:

  • On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don’t focus on shrugging

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