Skill Development: USAW Power Snatch Progressions.
Complete Five Sets – Start with Barbell and add weight as necessary:
Power Snatch from Power Position, 3 Repetition
Power Snatch from Above Knee (2 Second Pause) 2 Repetitions
Power Snatch from Floor, 1 Repetitions
Rest as needed then,
As Many Rounds As Possible (AMRAP) in 5:00 of,
Double Unders, 30 Repetitions (Or 60 Weighted Jumps)
Dumbbell Power Snatch, 15 Repetitions (Alternate arms as needed. Up to 55lb. / 35lb.)
Note: On the progression, Intermediate and Advanced athletes should add one Overhead Squat at the end of each series, for example: Power Snatch from Power Position, 3 Repetitions followed by 1 Overhead Squat, etc. Although this is a progression, athletes should use a challenging load that forces good technique, not just muscling the movement. We will record the most weight used.
Wednesday Special Programs
Krav Maga (6:15PM – 7PM at Krav Maga)