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Snatch Warmup---Part 1

The Snatch Warmup Part 1 consists of the following movements performed for 5 reps each. The movements are listed below with the points of performance in parenthesis for each movement. Ask a coach to watch you or if you have questions about if you are doing it correctly. This warmup is great to do with a pvc pipe, broomstick or barbell and it's great for "hiding the volume". Your Olympic lifts will get better and better as you get better at this warmup. The ability to demo this warmup is a prerequisite for P2 classes. 5 reps each of: Snatch Grip Jump Shrug---With the bar in the hi-hang the athlete completes 5 jump shrugs. Each jump shrug consists of flexing the hip and then extending the hip to create vertical movement of the bar. The shoulders are elevated as a product of the hip extension and not as a conscious "shrugging" of the bar. This movement shows that the athlete is aware of the role of the hips and shoulders in the snatch and prepares both for the full snatch. Snatch Grip High Pull--The Snatch Grip High Pull is a subject of extensive debate in the CrossFit and Olympic Lifting Community. We are going to include it in the warmup for now and you can tell us your opinion!! The question is whether or not to teach the "pull under". The Snatch Grip High Pull starts the same as the jump shrug but continues by adding a pull powered by the upper back that appears as if the athlete is pulling both elbows up and back at once. Also, this movement is also known as the scarecrow because of the resemblance to the scarecrow posture at the top of the move. Hi-Hang Muscle Snatch---This movements starts from the hi-hang, bar in the hip. The athlete uses a short flexion-extension cycle to create force on the barbell vertically. The hip does not flex again after it extends the first time and this is what differentiates the muscle snatch from the power snatch. This movement is meant to teach the athlete to use the hip to generate force on the barbell rather than just the shoulders. Drop Snatch---(Power Position)---The athlete drops under the bar showing speed into the power position (also called the catch). This movement is meant to fire up the CNS for dropping under the bar in the full snatch Overhead Squat---(athlete demonstrates full/best ROM and solid overhead position with a snatch grip, the elbows should be locked out throughout and the humerus should be externally rotated throughout) Klokov Press (press from behind the neck in the bottom of the squat, builds strength in the bottom position while improving mobility) Snatch from the High Hang (Snatch from the hip, shoulder starts over the bar, athlete pulls under the bar into their best bottom position focusing on the speed of the 3rd pull)

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