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STRENGTH
Squat Snatch
Duration: 30 Minutes
Purpose of Today
Today we develop the Squat Snatch with a focus on speed, confidence under the bar and a strong receiving position.
The priority is not maximum load. Every repetition should be technically sound and caught in a controlled squat position.
Coach Focus
Strong and balanced setup.
Keep the bar close to the body.
Finish the pull before moving under the bar.
Move quickly under the bar.
Catch with an active overhead position.
Stand up under control.
INTENSITY
Snatch Cycling
Duration: 30 Minutes
Purpose of Today
Today's workout develops efficient Snatch cycling, overhead stability and repeatable power.
The focus is on maintaining good technique under fatigue rather than simply moving the bar as fast as possible.
Coach Focus
Keep the bar close.
Efficient turnover.
Strong overhead position.
Consistent cycling.
Controlled pacing.
Quality before speed.
Movement Videos
Squat Snatch — Rogue Fitness – Hang Squat SnatchObs: denna är från hang-position, men visar själva squat-snatch-tekniken tydligt. (Rogue Fitness)
Overhead Squat — CrossFit – Overhead Squat
Snatch Grip Romanian Deadlift — Clean Health – Snatch Grip Romanian Deadlift (YouTube)
Hang Power Clean — Rogue Fitness – Hang Power Clean (Rogue Fitness)
Push Press — Rogue Fitness – The Racked Push Press (Rogue Fitness)
Burpee Over Bar — CrossFit – Burpee Over Bar
Programming
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