Oly

Greenbrier Fitness – Olympic Lifting

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Today we will go through the entire warmup using the empty barbell.

Drop Snatch (E2MOM)

Focus on Speed andd balance in the drop. Do NOT push it out (must be able to lock arms out during the drop).

Snatch Pull + Hang (or full) Snatch (EMOM or E2MOM)

Snatch Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Snatch (hang or full):

Either reset bar back to floor for full snatch and perform a snatch, or reset bar to hips, hang to mid thigh, and snatch.

*Reminder: All snatches should be considered “squat” snatches unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)
Building to heavy but not 1RM. This is our “starting max” after having done the intro to snatch.