Nicole - Snatch

A. Snatch Deadlift + Snatch from just below knee x1x3 with 75-80%1RM
Then, 3 snatch attempts to a heavy single

B. 3 rounds with 10 minute limit of 50 Double-Unders and Max Pull-Ups

C. 1 set Max Push-Ups

D. Mobility: High position shoulder stretch with band, pigeon stretch on box

Post loads for snatches and Pull-Ups and Push-Ups achieved to comments.

Coaches Notes: The snatch work is as it sounds, warm up and do a snatch grip DL to full stand up, lower the bar to just below the knees (stay on your heels!!) and then snatch the weight to overhead lockout, preferably in the squat receiving position. Then do 3 progressively heavier snatches to reach a heavy single for the day. Push-Up max is strict push-ups, keeping a tight plank, sternum contacts the floor every time. Ideally, the sternum and tops of thighs meet the floor at the same time and leave at the same time.

Picture: Nicole Snatches at our Inter-meet on Saturday. See more pictures on Facebook HERE (you don’t need to be a member of Facebook to view). Sorry, camera battery died before we could get any clean & jerk pictures!

Please note: No 8pm this Tuesday, but Monday (tonight) instead, due to Tuesday being Valentine’s Day