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!