SNATCH DAY
General Warm Up
AMRAP 5:00
10 Ring Rows
20 Air Squats
:30 HS Hold
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Snatch Warm Up
Tall Snatch Warm Up, 4 reps in each position
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Strength
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EMOM 12 Minutes
Sets 1-4: 3 Squat Snatch @50%
Sets 5-8: 3 Squat Snatch @60%
Sets 9-12: 3 Squat Snatch @50%
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Conditioning (cap 15)
Keep same moderate weight
3 Rounds
10 Power Snatches
10 Overhead Squats
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Rest 2:00
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3 Rounds
8 Power Snatches
8 Overhead Squats
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Rest 2:00
6 Power Snatches
6 Overhead Squats
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Accessory Work: (8mins)
5 Sets of
4 Reps of Single or Double Kettlebell Clean and Lunge Complex.
The complex is:
1 Double KB Clean + Right Leg Reverse Lunge + Lift Leg
Leg Reverse Lunge + Right Leg Reverse Lunge +
Left Leg Reverse Lunge
Rest as needed