240919

Warmup

1. General Warm-Up:

• 5 minutes of light cardio (row, jump rope, or jog)
• 2 rounds of:
  • 10 Inch Worms
  • 10 Arm Circles Forward/Backward
  • 10 Leg Swings (each leg, front to back and side to side)

1. Specific Warm-Up:

• 2 rounds with PVC/Broomstick:
  • 10 Overhead Squats
  • 10 Pass-Throughs
  • 10 Snatch Balance

1. Mobility:

• 1 minute per side: Pigeon Stretch
• 1 minute per side: Couch Stretch
• 2 minutes: Lat Stretch on wall

Strength

1. Snatch Technique Work:

• Work up to a heavy single for the day.

• Warm-up sets:

  • 3 sets of 3 reps at increasing weights, e.g., 40%, 50%, 60% of your 1RM

• Working sets:

  • 1-1-1-1-1 (increase weight each set, aiming for a heavy single)

• Focus on form and technique throughout.

1. Accessory Work:

• 3x10 Snatch Grip Deadlift (70% of 1RM Snatch)
• 3x8 Overhead Squats (light to moderate weight, focus on form)

Workout

MetCon:

'Snatch Complex'

4 Rounds for Time:

1. 3 Snatch Pulls
2. 3 Power Snatches
3. 3 Overhead Squats
4. 200m Run

Use 60-70% of your 1RM Snatch for the barbell movements

Summary

Total Time Estimate: 60-75 minutes

• Warm-Up: 10-15 minutes
• Strength: 20-30 minutes
• Workout: 20-25 minutes

Goals:

• Enhance snatch technique and build strength.
• Improve cardiovascular endurance and overall fitness.
• Focus on maintaining form under fatigue.