Externer Coach + Athletin haben uns 1,5 Stunden durch die Phasen eines Snatch begleitet.
Warm Up:
4 rounds for quality:
- World greatest Streatch
- 5/5 KB Standing Windmiles
- 5/5 KB single arm Scots Press
- 3/3 Turkish get ups
- short rest
Technique Drills
3×5 reps for quality and bodyfeeling
- snatch grip half deadlifts
- snatch grip full deadlifts
- first pull
- hang first pull
- second pull
- second pull ellbows
- second pull scapula
- combination first / second pull
- „3 phase“ ellbows
- muscle snatch
- overhead squat
- transition food work
- hang power snatch
- power snatch
- hang squat snatch
- squat snatch
Tipps:
2-3 focus points for each training season
playing around for fun, and quality in the warm up
get a solid and not moving point to focus on for the different phases @ a wall
try to hold body tention as long as possible
do not „fuck“ the bar, leg, hip and shoulder extension to the celling
Stephan Contratti 
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