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
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente