240912

Warmup

1. Dynamic stretches

• Arm circles: 1 minute
• Leg swings: 1 minute per leg
• Hip circles: 1 minute

1. Joint mobility

• Shoulder pass-throughs with a PVC pipe: 2 minutes
• Ankle circles: 1 minute per side

1. Activate and prime

• 3 rounds (not for time):
  • 10 PVC pipe snatch drills
  • 10 overhead squats with PVC
  • 5 inchworms with push-ups

Strength

Snatch - Work up to a heavy single for the day:

1. Warm-up sets

• 2 sets of 5 reps with an empty barbell
• 1 set of 5 reps at 40% of your 1RM

1. Working sets

• 3 sets of 3 reps at 60% of your 1RM
• 2 sets of 2 reps at 75% of your 1RM
• 2 sets of 2 reps at 85% of your 1RM

1. Heavy singles

• Increase the weight gradually and work up to a heavy single for the day

Workout

For time:

4 rounds of:

1. 10 Power Snatches (75/55 lbs)
2. 15 Overhead Squats (75/55 lbs)
3. 20 Box Jumps (24/20 inches)
4. 200m Run

Score: Time to complete

Summary

Thursday - Snatches

Today's focus is on snatch technique and strength. The metcon is designed to compliment the strength component with dynamic movements that challenge your ability to maintain good form under fatigue. Ensure you warm up thoroughly to prevent injury and maximize performance.