Owning movement

Some VERY profound words from Dr. Mark Cheng!

Today we are beginning a Snatch progression. Ideally, the above image is a position you will NEED to able to OWN should you desire to execute the FULL snatch (aka; squat snatch) in time and avoid injury doing so.

Something to keep in mind today; it's not about the load. It's about having proper mechanics that will allow you to get into the proper positions associated with the movement. If you have to strain and experience pain to get into any of todays snatch positions, you may need to ask yourself, "should I be doing this right now?" 

Talk to a C5 Coach if you have concerns and need corrective exercises to allow for proper positions. DO NOT try to force them or you will experience injury at some point. That is the last thing we want for you! 

Enjoy your snatch work today! 

 

A. hang power snatch progressions/positions 

B. 7min EMOM: 
-5 KB SDLHP (Heavy) + 20' broad jump

C. 4x8 goblet squat @3121 tempo (HAP)
*rest 90sec b/w

D1. 3x1 wall walk + 20sec shoulder taps at floor
*rest 30sec
D2. 3xAMRAP(-1) strict, horizontal ring rows
*rest 90sec 

A. hang power snatch progressions/positions 

B. HPS complex 7min EMOM: 1 high hang power snatch (above mid thigh) + 1 hang power snatch (1" above knee)
(start moderate, build each minute as technique and speed allows)

C. 4x6 ohs @20X1 tempo(build HAP)
*rest 90sec b/w

D1. 3xAMRAP (-1) strict hspu
*rest 30sec
D2. 3xAMRAP (-1) strict chest to ring pullups  
*rest 90sec