General flow
Get out PVC
2 Rounds
100m Run
:20 PVC pass through
Establish snatch grip here
:20 alternating spidermans
:20 air squat
:20 PVC around the world
:20 Bootstraps with reach
:20 Down dog - actively driving head through
:20 PVC behind the neck snatch grip press
:20 Scorpions
:20 Push up to down dog
Over Head Squats option: Front squats
Set 1: 3 Overhead Squats @ 60%
Set 2: 3 Overhead Squats @ 65%
Set 3: 5 Overhead Squats @ 70%
Set 4: 5 Overhead Squats @ 70%
Set 5: 5 Overhead Squats @ 70%
3 Second Bottom Pause On All Reps Rest 2-3 Minutes Between Sets
BB
Power Snatch
On the 3:00 x 3 Sets:
2 Power Snatches
* Start First Working Set at 82% & Build To Heavy
"Uppers & Downers"
AMRAP 10:
1-2-3...Power Snatches (135/95)
15 Wallballs (20/14)
Modifications
Power Snatches
Reduce load
Reduce volume
Hang variation
Sub DBs
Wall Balls
Reduce load
Reduce volume
Medball / DB thruster
Medball squat
Goblet squat
Squat to target
The One | Teaching Focus
Keep it close!
In the snatch we want to keep the bar close. Cue athletes to pull the bar into them throughout the pull. Cue athletes to pull the elbows high and outside as they pull the snatch overhead.
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