WARM-UP
2 ROUNDS (4:00 TIME CAP)
10 PVC PIPE PASS-THRU
5/5 ALT. DB DEADLIFTS
5/5 ALT. DB CURL TO PRESS
10 SCAP PUSH-UPS
:20 HOLLOW HOLD
INTO..
2 ROUNDS (4:00 TIME CAP)
10 OHS W/ PVC PIPE
14 ALT. DB RUSSIAN SWINGS
10 SIT-UPS
:20 PLANK
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE SNATCH
2 SETS 3 REPS EACH MOVEMENT
PVC PIPE BURGENER WARM-UP SNATCH
HANG DOWN AND SHRUG(SPEED THROUGH THE MIDDLE)
HANG DOWN AND FINISH HIGH PULL(BAR CLOSE)
HANG MUSCLE SNATCH(STRONG TURNOVER)
POWER LANDS (FOOTWORK)
SNATCH LAND(FOOTWORK)
INTO…
2 SETS OF SKILL TRANSFER EXERCISE X 3 REPS
SNATCH GRIP PUSH PRESS(OVERHEAD STRENGTH)
OVERHEAD SQUATS (CORE STRENGTH)
HEAVING SNATCH BALANCE(FAST HANDS)
DROP SNATCH (SPEED UNDER)
SNATCH BALANCE(FOOT AND ARM SPEED)
STRENGTH
2-2-2-2*
SNATCH
*START LIGHT AND BUILD TO MODERATE.OPTION TO POWER OR SQUAT SNATCH.
WORKOUT
6 SETS
ON A 2:00 RUNNING CLOCK
18 ALT. DB HANG POWER SNATCH (50/35)(35/20)
12 SIT-UPS
MAX PLANK REMAINING TIME.
-REST :30 B/T SETS-
(SHORTEST TIME IN PLANK)
