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Warmup

1. Dynamic Stretches:

• Arm Circles: 1 minute each direction
• Leg Swings: 10 each leg
• Hip Circles: 1 minute each direction

1. Mobility Stretches:

• Overhead Squat Hold: 1 minute
• PVC Pass-Throughs: 2 x 15 reps
• Ankle Stretch: 1 minute each side

1. Activation Drills:

• Banded Shoulder Raises: 2 x 15 reps
• Wall Squats: 2 x 10 reps
• Snatch-Grip Deadlift with PVC: 2 x 10 reps

Strength

1. Snatch Complex:

• Power Snatch + Hang Snatch + Overhead Squat: 5 Sets
• Work up to a challenging load for the complex

1. Snatch High Pulls:

• 3 x 3 reps at 80% of 1RM Snatch
• Focus on explosive extension and bar path

Workout

1. Metcon:

• For Time:

  • 5 Rounds:
  • 10 Squat Snatches (95/65 lb)
  • 15 Box Jumps (24/20 inches)
  • Time Cap: 15 minutes

  Goal: Maintain technique as fatigue sets in, especially on the squat snatches.

Summary

Today's focus is on developing proficient snatching technique under fatigue. The strength component consists of snatch complexes and snatch high pulls to build power and bar path awareness. The metcon complements this by integrating squat snatches at moderate weight with box jumps to maintain metabolic conditioning.