260108

Warmup

Dynamic Warm-up

1. Jumping Jacks - 3 sets of 30 seconds.
2. Arm Circles - 1 minute, both forward and backward.
3. Leg Swings - 1 minute per leg, front to back and side to side.
4. Inch Worm to Push-Up - 5 reps.
5. World’s Greatest Stretch - 3 reps per side.
6. PVC Overhead Squats - 10 reps.

Mobility and Stretching

1. Spiderman Stretch - 1 minute per side.
2. Ankle Stretch - 1 minute per side using a band.
3. Shoulder Pass-Throughs with PVC - 10 reps.
4. Cossack Squats - 10 reps per side.
5. Lying Thoracic Rotations - 10 reps per side.

Strength

Snatch Complex

Every 2 minutes for 16 minutes (8 sets):

• 1 Snatch Pull
• 1 Hang Snatch
• 1 Overhead Squat

Focus on technique, use 65-75% of your 1RM Snatch.

Workout

Metcon: "Quick Fire Snatches"

For Time:

• 3 Rounds of:
• 15 Power Snatches (95/65 lbs)
• 30 Double Unders
• 15 Overhead Squats (95/65 lbs)
• 30 Double Unders

Time Cap: 15 minutes

Summary

Focus on developing the snatch movement, starting with strength and finishing with a fast-paced metcon that reinforces technique under fatigue. Ensure your snatch form is consistent and prioritize safety over speed.