With 1 rep max tests of both the Snatch and Clean & Jerk just over the horizon, what better time to put in a little more dedicated effort to getting comfortable in the bottom position of the Snatch!
Athletes are encouraged work through the following combination of mobility exercises to help them prepare for this week’s Open Gym progression:
3-4min Upper Back & Thoracic Spine Rolling
– WATCH THIS VIDEO from Train Heroic on rolling out the upper back with a foam roller and lacrosse ball
3-4min Band Assisted Bully Stretch
– WATCH THIS VIDEO from KStar/Mobility WOD on using a resistance band to help loosen up internal rotation of the shoulder (as well as neck tension)
3-4min Single Leg Flexion with External Rotation
– WATCH THIS VIDEO from KStarr/Mobility WOD on getting opening up the hip capsule by rolling the foot onto the side in the single leg flexion
15-20min practice, start at Step 1, and work as far through the following steps as possible.
If you are able to OHS without issue, but need to work on catch the snatch in the squat position, you may opt to work the Snatch Balance and Squat Snatch Press instead. However, everyone should start with Step 1, regardless of which track you choose to follow.