Strength 1
Snatch pull + hang power snatch + Overhead squat
Heavy 2
Strength 2
Front squats
E2MOM
8-6-6-4
**Starting the week off ‘slow jams’ style – easing into things with some double strength work. Focused on a snatch complex very similar to the clean complex (clean pull-hang squat clean-jerk) that we did last week. Building to a ‘heavy 2’ means you’ll complete the complex 2-times through each set. I encourage you to spend 5-10 minutes with an empty barbell dialing in technique work before adding weight to the bar. Even then, there is no need to add weight each round until all 6 reps feel smooth. ‘Heavy 2’ is relative to every body based on experience, time of day, how much sleep you got, stress levels, feeling any aches/pains, torn hands, etc. Getting a decent amount of weight on the bar is impressive! But only if you have sound technique. I also encourage my classes to spend the entire time working on this first strength portion, and opt out of #2 if they want. How often, outside of additional open gym time, do you set this much time aside to work on the snatch?
No super set movement included with the front squats in the second half as you’ll have 2 min/set to get in some front squats, and a generous portion of the class time will be spent snatching. No need to be constantly moving. Take advantage of some down time for change.