Snatch Balance first to work on our confidence under the bar, then Snatch from the Hang working on some fitness and getting the bar right through the hip, into a physical pull and confident in the bottom position. Then we work some Power Pulls - for max weight to target, work on generating as much power through the legs as you can, stretching up tall and finishing with high elbows and active arms, keep it close. Then Front Squats before we condition the core and trunk.
Power Clean and Jerk to work on being physical in the turnover, getting height into the pull and dropping under - try to get the elbows through before the feet hit the floor, and finish with a Jerk. Clean Pull plus Clean next to practise putting the energy into the pull, get some height on it, then carry that over when you Clean - stretch it up. Push Press Behind Neck will let us work on keeping the connection with the bar and the shoulders, and sending the bar straight up. Then Clean Pulls to Knee to work on that first pull, getting engaged from the floor and driving the legs. Then we condition our back and posterior chain.
Clean plus Squat and Jerk - this should be fun with a 3 second pause in the squat to really challenge our posture and power coming out of the hole. Clean from Mid Shin will let us keep the focus on the posture, and accelerating as we come back up to deliver energy into the bar through that posture, keep the shapes solid in the catch. Then Jerks from the rack to let us isolate and work on our shape, power, rhythm and timing in the Jerk. Front Squats go to 10 before we condition our leg power and core.
Muscular Snatch to test our turnover and timing in the hip, then also a heavy single Press Behind Neck in Squat working on pressing and stabilising from a deep position. Then Snatch pausing at the Knee to help our conditioning at the knee, holding the right posture and shape here before accelerating again. Power Pulls from Mid-Shin will be a fun challenge to get some height on the bar using our posture through the movement. Then we condition our core, triceps and shoulders.
Klokov rows first to work on a strong elbow position over the bar for the pull, then look for a heavy Power Snatch being physical in the pull, sharp in the turnover, and moving under the weight. Then we look for some volume over 80% in the Snatch. Front Squats go to 5's before we condition our spring and power looking for height with some bounding.
We prime the turnover with Muscular Cleans, then the drive in the Jerk with Heave Jerks, our speed and shape under the bar with Drop Unders before going into 20 minutes of play with Clean and Jerk. We finish up with a heavy double Front Squat.
Mike Causer - Head Coach