260205

Warmup

1. Dynamic Warm-up

• 5 minutes of light cardio (row, jog, or bike)
• 10 Arm Circles (each direction)
• 10 Leg Swings (each leg, forward/backward and side to side)

1. Mobility Stretches

• PVC Pass-Throughs: 2 sets of 10 reps
• Overhead Squat with PVC: 2 sets of 10 reps
• Cat-Cow Stretch: 10 reps
• Hip Openers: 30 seconds each side

1. Specific Warm-up for Snatches

• High Hang Power Snatch: 3 sets of 5 reps with an empty bar
• Snatch Grip Deadlift: 3 sets of 5 reps with an empty bar
• Overhead Squat: 3 sets of 5 reps with an empty bar

Prepare joints and muscles adequately for the strength session focusing on the snatch technique.

Strength

1. Snatch Technique Work

• Work up to a heavy single snatch focusing on form (75-85% of 1RM)
• 3 sets of 2 reps at 80% of today’s heavy single

Focus on full extension, powerful hip drive, and a strong catch position.

Workout

1. For Time:

• 15-12-9 reps of:
  
  • Power Snatch (95/65 lbs)
  • Barbell-Facing Burpees

Time Cap: 12 minutes

Increase intensity by moving quickly through the workout, focusing on fast transitions and efficient barbell cycling as a complement to the snatch strength work.

Summary

Today’s workout targets snatch proficiency, incorporating both heavy skill-building and a fast-paced conditioning piece to enhance power and metabolic conditioning. After thorough preparation with dynamic warm-up and mobility, the focus shifts to refining snatch technique, followed by a high-intensity metcon for performance under fatigue.