Warmup
General (5 min):
- 2 min easy row or bike
- 20 jumping jacks
- 10 inchworms with push-up
- 20 walking lunges
Dynamic Stretching (5 min):
- World's greatest stretch: 5 each side
- Cossack squats: 10 alternating
- PVC pass-throughs: 15 reps
- PVC around-the-worlds: 5 each direction
- Wrist circles and stretches: 30 sec
- Thoracic rotations on all fours: 8 each side
- Samson stretch: 30 sec each leg
Barbell/PVC Snatch Primer (8 min):
- 5 snatch grip RDLs
- 5 snatch high pulls
- 5 muscle snatches
- 5 overhead squats
- 5 snatch balance
- 5 hang power snatches
- 5 hang squat snatches
- Repeat with empty barbell, then add light weight
Strength
Snatch Complex — Every 90 sec x 8 sets:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
- Sets 1–2: ~65% of 1RM snatch
- Sets 3–4: ~70%
- Sets 5–6: ~75%
- Sets 7–8: ~80% (or heaviest technically sound weight)
Focus on a fast turnover, aggressive hip extension, and a strong overhead position. Reset between reps as needed but complete the complex unbroken.
Workout
"Snatch & Grab" — 12 Minute AMRAP:
- 3 Squat Snatches (95/65 lb)
- 6 Toes-to-Bar
- 9 Box Jump Overs (24/20 in)
Scaling:
- Intermediate: 75/55 lb, hanging knee raises, 20 in box
- Beginner: 55/35 lb power snatches, sit-ups, step-ups
Target: 6–9 rounds. Snatches should be touch-and-go or quick singles.
Summary
Heavy snatch complex work today to reinforce technique under load, followed by a fast-paced metcon that tests your ability to cycle lighter snatches with midline and explosive lower-body demand. Prioritize crisp positions over speed on the strength piece — the metcon is where you turn on the burners.