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Warmup

Warm-Up

1. Dynamic Stretches (5 minutes)

• Arm Circles: 1 minute
• Leg Swings (front-to-back and side-to-side): 2 minutes total
• Hip Circles: 1 minute
• Shoulder Pass-Throughs with PVC: 1 minute

1. General Warm-Up (8 minutes)

• Row or Jog: 4 minutes
• Burpees: 2 sets of 10
• Samson Stretch: 1 minute each side

1. Mobility (6 minutes)

• Overhead Shoulder Stretch: 1 minute each side
• Lizard Pose: 1 minute each side
• Wrist Stretch: 1 minute total

Strength

Strength

Snatch Practice

1. Warm-Up Sets:

• Empty Barbell: 3 sets of 5 reps
• Add light weight: 3 sets of 3 reps

1. Working Sets:

• 5 sets of 2 reps at 75% of your 1RM
• 1 set of 1 rep at 85% of your 1RM

1. Technique Work:

• Snatch Balance: 3 sets of 3 reps
• Snatch Pull: 3 sets of 3 reps

Workout

Metcon

For Time

1. 21-15-9 Reps of:

• Power Snatch (95/65 lbs)
• Overhead Squats (95/65 lbs)

1. Followed By:

• 50 Double Unders
• 25 Toes-to-Bar

1. Cool Down:

• Easy Row or Walk: 5 minutes
• Stretching (Hamstrings, Shoulders, Hips): 5 minutes

Summary

Today's workout focuses on snatches for the strength component, designed to develop powerful and efficient lifts. The Metcon is a combination of power snatches, overhead squats, double unders, and toes-to-bar, testing both your strength and cardiovascular endurance. Make sure to thoroughly warm up and cool down to maintain mobility and prevent injury.