Session 3

Strong 4 The Open Week 8 Session 3

Session Notes:

When performing the hang snatch above the knee, it is important to keep the upper body nice and relaxed while relying on the legs for power. The snatch pull to the knee is an excellent exercise for overloading and ensuring good positioning off the floor.

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1

Hang Snatch Above & Below

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • 60 %
    x 3 reps
  • 70 %
    x 3 reps
  • 80 %
    x 2 reps
  • 80 %
    x 2 reps
  • 80 %
    x 2 reps
  • 80 %
    x 2 reps

2

Snatch Pull to Knee

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • 100 %
    x 3 reps
  • 105 %
    x 3 reps
  • 110 %
    x 3 reps
  • 110 %
    x 3 reps

3

Snatch Sots Press

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • RPE 8
    x 4x6 reps

4

Pause Front Squat

Warm ups : 50%< 2-3 sets
Rest : 120-360s

  • 60 %
    x 3 reps
  • 70 %
    x 3 reps
  • 75 %
    x 3 reps
  • 75 %
    x 3 reps
  • 75 %
    x 3 reps
  • 75 %
    x 3 reps