260115

Warmup

1. 5 Minute Cardio Warm-up: Jog or skip rope at a moderate pace for 3 minutes, then increase the intensity for the remaining 2 minutes.
2. Dynamic Stretching:

• Arm Circles: 10 forward, 10 backward
• Leg Swings: 10 each leg, front to back and side to side
• Hip Circles: 10 in each direction
• Torso Twists: 20 reps

1. Joint Mobility:

• Wrist Rotations: 10 in each direction
• Ankle Circles: 10 in each direction

1. Overhead Squats with PVC Pipe: 3 sets of 10 reps focusing on full range of motion and shoulder mobility.
2. Wall Facing Snatch Balance: 3 sets of 5 reps with a PVC pipe to activate and prepare the shoulders and hips for snatching.

Strength

1. Snatch Technique Work:

• Build to a moderate to heavy single (around 70-80% 1RM) focusing on technique and form.
• Work up to your working weight with 3 to 4 progressively heavier sets.

1. Pause Snatch (Below the Knee):

• 3 sets of 3 reps at 70% of your 1RM snatch, pausing for 2 seconds below the knee before completing the lift. Rest 2 minutes between sets.

Workout

AMRAP 15 (As Many Rounds As Possible in 15 minutes):

• 5 Power Snatches (95/65 lbs)
• 10 Overhead Squats (95/65 lbs)
• 15 Toes-to-Bar Goal is to maintain consistent rounds while practicing efficiency in transitioning from snatches to overhead positions and managing grip fatigue with the toes-to-bar.

Summary

Today's session focuses on the snatch, combining technical work on the lift itself with stamina and efficiency challenges in the AMRAP. Proper warm-up and mobility are crucial to ensure performance and injury prevention.