Warmup
General Warmup (5 min)
- 400m easy jog or 3 min row
- 30 sec jumping jacks
- 30 sec high knees
Dynamic Stretching (5 min)
- World's greatest stretch: 5 reps/side
- Leg swings (front/back and side): 10/side
- Arm circles: 10 forward, 10 backward
- Cossack squats: 10 alternating
- Scorpion stretch: 5/side
- Inchworm to push-up: 5 reps
Snatch-Specific Mobility (5 min)
- Wrist stretches and rolls: 30 sec each direction
- Thoracic extension on foam roller: 45 sec
- Overhead PVC pass-throughs: 10 reps
- PVC around the world: 5 each direction
- Sotts press with PVC: 8 reps
- Overhead squat with PVC: 10 reps
- Deep squat hold with PVC overhead: 45 sec
Barbell Warmup (2 rounds, empty bar)
- 5 snatch-grip deadlifts
- 5 snatch high pulls
- 5 muscle snatches
- 5 overhead squats
- 5 snatch balances
- 5 hang power snatches
- 5 hang squat snatches
Strength
Snatch Complex — Every 90 seconds for 15 minutes (10 sets):
- 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch
Build from ~60% to a heavy but technically clean set. Reset each rep on the floor. Prioritize bar path and turnover speed over load.
Then: 3 sets of 5 Snatch-Grip Behind-the-Neck Push Press @ moderate load, rest as needed.
Workout
"Isabel's Little Sister"
For time (cap: 12 minutes):
- 21 Power Snatches (95/65 lb)
- 400m Run
- 15 Power Snatches (115/80 lb)
- 400m Run
- 9 Power Snatches (135/95 lb)
- 400m Run
Target: sub-10:00 Stimulus: Moderate barbell cycling with a running interval to spike heart rate. Loads should be manageable in sets of 5-7 for the lightest, 3-5 mid, and singles/quick doubles for the heaviest.
Scaling:
- RX-: 75/55, 95/65, 115/80
- Beginner: 55/35, 65/45, 75/55, sub 200m runs
Summary
Thursday is snatch day. We're building a technical snatch complex EMOM-style to reinforce positions under fatigue, followed by a classic barbell + run couplet with ascending loads to test snatch cycling and mental toughness. Keep the bar close, finish tall, and breathe through the runs.