Warmup
500m row
5 minutes of dynamic stretching
2 rounds of:
10 air squats
10 PVC pass throughs
5 scap push-ups
10 minutes of mobility work focusing on shoulder and hip flexibility
2 rounds of:
10 PVC snatch grip deadlifts
5 snatch grip press behind the neck
5 snatch balance
Warm up your snatch with empty barbell or light weights, gradually increasing the load.
Strength
- Strength
Every 2 minutes for 10 minutes (5 sets):
- 3 Snatch High Pulls
Every 2 minutes for 10 minutes (5 sets):
- 2 Snatch Pulls
Every 2 minutes for 10 minutes (5 sets):
- 1 Hang Squat Snatch
Increase the weight gradually, focusing on technique and building up to a challenging weight.
Workout
- Metcon
For Time:
21 Squat Snatches (75/55 lbs)
800m Run
15 Squat Snatches (95/65 lbs)
400m Run
9 Squat Snatches (115/75 lbs)
200m Run
Choose weights that challenge you, but allows you to perform the reps with good technique. Scale the weight accordingly if needed. Aim to maintain a consistent pace throughout the workout.
Summary
Today's workout includes a snatch-focused strength component followed by a challenging metcon consisting of squat snatches and running. Focus on technique during the strength portion and maintain a steady pace during the metcon to push your limits and improve your endurance.