Jerk Balance first, exaggerating the length in the split and really getting into the back leg, then a favourite Clean from the hip and Jerk gets us to be physical in the pull and find a strong extension through the hips, catch tight and hold shapes to transition well for the Jerk. Back Squats come back down in weight and we work on moving fast with good posture. Then we condition our upper body for the pull, turnover and lockout.
First we work the turnover with Snatch Curls, then our hip mobility and conditioning in the squat with Press Behind Neck - keep the hips nice and low and use the posture. Snatch from Mid Shin will get us to keep the weight in our legs, sit right into the hips at the mid-shin then go back up with great posture, energy and physicality in the catch and recovery. Then we work our shapes, leg drive and energy with Pulls to knee, then Power Pulls. Conditioning today is for the core.
Snatch Balance to get us confident under the weight, keep the lines straight and posture strong, then Hang Snatch to work our condition and shapes delivering energy from the knee, a good amount of work at a decent percentage here for our fitness and consistency. Back Squats get heavy again now that we've had a chance to work on the speed. Conditioning will work our overhead stability, back and shoulders.
Power Cleans first to get us moving with some speed and sharpness, then Cleans to a range of reps and targets a good chance to isolate and work on our movement and consistency. Jerks from the rack next will get us to drill our positions, timing, acceleration and posture here, also looking for energy and consistency. Then Pulls to knee for our strength and posture from the floor - move the chest up with the hips and keep the knees out of the way of the arms, then Power Pulls to get energy and height into the bar. Conditioning we work some isometric holds for the posterior chain, and standing helicopters for the back and shoulders.
Muscular Clean we find a heavy triple working on speed and timing, then it's a fun challenge on the clock of Clean, Squat and Jerk - great for drilling our positions and holding on to the shapes! Push Press will work our leg drive and timing into the overhead press, and then heavy Back Squats. Conditioning is for our glutes, hamstrings and power.
Snap Unders first getting us confident dropping straight under the weight and lifting the feet to generate speed, Power Snatch will get us moving fast and sharp and getting some aggression in the pull, then we have 30 minutes to work on Snatch - go up to 80% for 3 then push on if it looks good!
Mike Causer - Head Coach