Warmup
5 minutes of light jogging
Dynamic stretches:
- Arm circles
- Leg swings
Mobility exercises:
- Downward Dog
- Samson stretch
Activation:
- Glute bridges
- Plank holds
Barbell warmup:
- 10 reps of empty barbell Snatches
Strength
Snatch Complex (10 minutes):
- 3 Power Snatches
- 2 Overhead Squats
Perform the complex with a challenging weight, focusing on technique and speed
Workout
Metcon (AMRAP - Rounds and Reps):
15-minute AMRAP (As Many Rounds As Possible):
- 10 Snatches (75% of your complex weight)
- 15 Box Jumps
- 20 Sit-ups
Summary
For today's workout, we will focus on snatches. Start with a dynamic warmup to prepare your body for the movements. Then, spend some time on the snatch complex to work on your technique and speed. For the metcon, you will perform a 15-minute AMRAP of snatches, box jumps, and sit-ups. Adjust the weight for snatches according to your fitness level. Take breaks as needed and aim to complete as many rounds and reps as possible within the given time.
Remember to listen to your body and modify the workout if needed. Stay hydrated and have fun!