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Warmup

Warmup

1. General Warmup

• 5 minutes of jump rope or light jogging

1. Dynamic Stretches

• Arm Circles: 2 sets of 10 forward and 10 backward
• Leg Swings: 10 swings per leg, front to back and side to side
• Hip Circles: 2 sets of 10 in each direction

1. Specific Warmup

• PVC Pipe Overhead Squats: 3 sets of 5 reps
• Muscle Snatches with PVC Pipe: 3 sets of 5 reps

1. Mobility

• Overhead Shoulder Stretch: 30 seconds each side
• Banded Ankle Stretch: 30 seconds each foot
• Thoracic Spine Rotation: 1 minute each side

Strength

Strength

Snatch Technique Work

• Snatch Balance: 4 sets of 3 reps

• Focus on speed under the bar and stability in the catch.

• Start with the barbell and progressively add weight as technique allows.

• Hang Snatch: 5 sets of 2 reps

• Work from the mid-thigh position.

• Use lightweight to moderate, emphasizing form and bar path.

• Record your working weight and any notes on technique improvements.

Workout

Metcon

10-Minute AMRAP (As Many Rounds As Possible)

• 6 Power Snatches (Hang, moderate weight)
• 12 Overhead Squats (light to moderate weight)
• 24 Double-Unders

Strategy Tips:

• Aim to move consistently through the rounds.
• Focus on form during the snatches, using a comfortable weight to maintain quality movement.
• Scale double-unders to 36 single-unders if needed.

Summary

Today's workout emphasizes snatch technique and includes a complementary metcon focusing on power snatches and overhead squats followed by double-unders to test conditioning and coordination. Make sure to warm up thoroughly, focusing on mobility and specific movements involved in the snatch to optimize performance and reduce the risk of injury.