SNATCH!
Warm Up
Shoulders
Overhead Position
Legs
OHS
Emom x 12
Odd Min:
3 overhead squats w/3 count hold in the bottom
start at 55% of 1 rep Snatch & build
Even Min:
5 snatch Deadlifts 65-70% of 1 rep Snatch
Snatch Complex
6 sets Building
work on hook grip & do not let go of the bar
1 Pull + 2 count knee pause+ 2 count mid shin knee pause+Squat Snatch
complete :20-:30 second back extension hold in between each set completed!!
Stretch
Back Squats Every 3:00 x 5 -10 Back Squats 185/125 135/95 -200m Sprint *Goal is to be fast in all rounds! Lower Body Toning… Rower or Sliders 40/25lb KB -Lateral Lunges 2 x 15 (each leg) -Bulgarian Sp
Workout "Steam Engine" [TEAMS OF 3] 3 Rounds: 200 Meter Team Run 45 Power Snatches 15 Toes to Bar (Each) Into,,, 2 Rounds: 200 Meter Team Run 45 Power Snatches 15 Synchro Burpees Into... 1 Round
Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc