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12.02.2022

SNATCH DAY


General Warm Up

AMRAP 5:00

10 Ring Rows

20 Air Squats

:30 HS Hold

 

Snatch Warm Up

Tall Snatch Warm Up, 4 reps in each position

 

Strength

 

EMOM 12 Minutes

Sets 1-4: 3 Squat Snatch @50%

Sets 5-8: 3 Squat Snatch @60%

Sets 9-12: 3 Squat Snatch @50%

 

Conditioning (cap 15)

Keep same moderate weight

3 Rounds

10 Power Snatches

10 Overhead Squats

 

Rest 2:00

 

3 Rounds

8 Power Snatches

8 Overhead Squats

 

Rest 2:00


6 Power Snatches

6 Overhead Squats

 

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

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