260104

Warmup

Warmup

• 5-minute Light Row or Jog

• Gradually build up the intensity to increase your heart rate.

• Dynamic Stretches

• Arm Circles: 10 forward, 10 backward

• Leg Swings: 10 front-to-back per leg, 10 side-to-side per leg

• Hip Circles: 10 each direction

• Torso Twists: 10 each side

• Mobility Work

• Cat-Camel Stretch: 10 reps to mobilize the spine

• World's Greatest Stretch: 5 reps per side

• Knee-to-Chest Stretch: Hold for 15 seconds per side, repeat 2 times

• Ankle Circles: 10 per direction, each foot

• Warm-up Sets for Snatches

• 3 rounds of:

  • 5 PVC Pipe Overhead Squats
  • 5 PVC Pipe Snatch Balances
  • 5 PVC Pipe Power Snatches

Strength

Strength: Snatches

3-3-3-3-3 Snatch

• Perform 5 sets of 3 reps
• Gradually increase the weight with each set
• Rest 2 minutes between sets
• Focus on maintaining proper form: shoulders back, driving through the heels, and full lockout at the top.

Workout

Metcon

"Snatch & Run"

For time:

• 400 meter Run
• 15 Power Snatches (95/65 lbs)
• 800 meter Run
• 12 Power Snatches (115/85 lbs)
• 400 meter Run
• 9 Power Snatches (135/95 lbs)

Notes:

• Choose a weight that allows for small sets with good form. Rest as needed but aim to keep moving.
• Scale the snatch weights as needed to maintain intensity.
• Time cap: 20 minutes.

Summary

Summary

Today's workout focuses on snatches, both as the strength component and in a Metcon. Begin with a warmup incorporating dynamic stretches and mobility exercises, then proceed to a strength session of snatches in sets of three. The Metcon, "Snatch & Run," complements the strength work with a mix of running and progressively heavier snatches, challenging both your aerobic capacity and technique under fatigue.