Prehab

Recommended Warm Up (15 Minutes):

400m Run

With a PVC Pipe:

10 Shoulder Rolls

10 Overhead Squats

10 Snatch Balance

 

With an Empty Barbell:

5 High Pulls

5 Muscle Snatch

 

5 Pause Overhead Squats

5 High Hang Snatch

 

10 Snatch

MetCon

5 Rounds for Time:

20 Alternating Dumbbell Snatches (50/35#)

20 Toes to Bar

20/15 Calorie Row

 

Time Cap = 20 Minutes

 

*This was a tough time cap for people.  Only a handful of athletes finished this workout.  20 snatches total, 10 each arm.  Chip away at the toes to bar.  This one is a little bit of a grind.

 

Scaling Options:

Toes to Bar or Knees to Chest or V-Ups

Strength

Snatch (20 Minutes)

2 x 3 @ 70% of 1RM

2 x 3 @ 75% of 1RM

1 x 3 @ 80% of 1RM

 

*Each set should be done as 3 quick singles, dropping the bar after each rep.  See if you can go through this with no misses today!  These are full squat snatches!

Skill Work