ORACLE

Introduction to the ORACLE workout: snatch technique, pacing and speed, with pendulum swing and snatch, rep-rate intervals and speed reps.

Warm-up technique for the ORACLE workout: jumping jacks, squats, scapular movements, shoulder circles, Frankenstein kick and hamstring curl.

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Technique for the ORACLE workout: the pendulum swing and pendulum snatch, the interval pacing in reps per minute, and the speed reps.

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Common mistakes in the ORACLE workout pendulum swing: turning it into a hip hinge swing, pushing forward, holding the handle and casting the weight.

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Alternatives and progressions for the ORACLE workout: mastering the clean, clean and press, clean and push press, and the half snatch.

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