Warmup
Warmup
- 500m Row
- 10 Overhead Squats with PVC pipe
- 10 Shoulder Pass-throughs
- 10 PVC dislocates
- 10 Scapular retractions
- 10 Spiderman Lunges
- 10 Samson stretches
- 10 Bootstraps
- 10 Inchworms
- 10 Air Squats
Strength
Strength
EMOM 10:
2 Snatch High Pulls
1 Snatch Balance
In 12 minutes, build up to a heavy single Snatch
Workout
Metcon
21-15-9 for Time:
- Power Snatch (95/65 lbs)
- Toes-to-Bar
Additional Work (Optional)
- 3 rounds for quality:
- 10 Banded Lat Pull-downs
- 10 Strict Pull-ups
- 10 Dumbbell Hammer Curls
Summary
Today's workout includes a dynamic warmup, followed by a strength component focusing on Snatch technique. The metcon is a high-intensity couplet of Power Snatches and Toes-to-Bar. For those looking for additional work, there is an optional accessory circuit targeting the lat muscles, upper body pulling strength, and bicep development.