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Week 2, Day 4: Snatch

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Double Barrel Fitness – Beginner Weightlifting

Warm-up

Hook Lying Hip Internal Rotation

– 10 ea side

Cossack Lunge

– 10 reps ea side

Primer

Snatch Grip, BTN Push Press + Sn Grip, BTN Power Jerk + OHS (1 + 1 + 1)

– 5 sets

Snatch Positions: w/bar only

– Power + Stand and Shrug x 10

– Hang (above knee) + Stand and Shrug x 10

– Hang (below knee) + Stand and Shrug x 10

– Repeat ea in succession w/high Pull x 3 ea

Weightlifting

Contact Drill

– 5 reps

Contact Drill + Hang Muscle Snatch + OHS

– 5 sets w/light weight

Contact Drill – Power Snatch + OHS

– 5 sets working up to light weight for today

OH Lunge

– 4 x 5 reps ea side working up to challenging weight