220310

Workout of the day

Muscle snatch
​1-1-1-1-1 reps
Power snatch
1-1-1-1-1 reps
Squat snatch
1-1-1-1-1 reps

Today's workout is a heavy day focusing on olympic lifting. Each lift should be as heavy as possible. Each exercise increases in complexity and for advanced athlete's will allow for more load to be moved. Newer athlete's should stay light and focus on the timing of the legs jumping and the body pulling under the barbell. More reps can be used to practice each skill more with lighter loads. 

Scaled

Muscle snatch
3-3-2-2-1-1 reps
Power snatch
3-3-2-2-1-1 reps
Squat snatch
3-3-2-2-1-1 reps

Foundations

Hang muscle snatch
1-1-1-1-1 reps
Hang power snatch
​1-1-1-1-1 reps
Hang squat snatch
1-1-1-1-1 reps

A good at home option for this workout would be to practice single arm variations of each exercise with a backpack, dumbbell or other at home object. Focus should be on keeping the object close to the body and footwork from under the body to a squat stance. 

Post scores and scales used to comments.