260122

Warmup

1. 5-minute light cardio

• Rowing or Jump Rope

1. Dynamic Stretching Routine:

• Arm Circles: 30 seconds each direction
• Leg Swings: 30 seconds each leg
• Hip Circles: 30 seconds each direction
• Torso Twists: 1 minute

1. Snatch Specific Warm-up:

• PVC Pipe Pass Throughs: 15 reps
• Overhead Squats with PVC: 10 reps
• Snatch Deadlift with PVC: 5 reps
• Hang Power Snatch with PVC: 5 reps

Strength

Snatch

• 5 sets of 3 reps
• Focus on technique and speed.
• Warm-up with 3 sets of increasing weights (50%, 60%, 70% of working sets)
• Start your working sets at about 75% of your 1RM.

Workout

AMRAP 12 (As Many Rounds As Possible in 12 minutes)

• 10 Power Snatches (95/65 lbs)
• 15 Box Jump Overs (24/20 inches)
• 20 Double Unders

Notes:

• Choose a weight for the snatches that allows you to maintain good form across rounds.
• Adjust the box height and rope skipping to your ability.

Summary

Today's focus is on snatch technique and explosive power. We start with a comprehensive warm-up to prepare the body for the demands of the snatch. In the strength portion, we work on snatch triples to build skill and strength. The metcon complements by incorporating power snatches into an AMRAP that tests conditioning and keeps you moving. Pace yourself to maintain form and consistency throughout.