WARM-UP
AMRAP X 4 MINUTES
:20 JUMPING JACKS
15 BANDED PULL-APARTS
15 BANDED GOOD MORNINGS
INTO…
AMRAP X 4 MINUTES
10 AIR SQUATS
5 JUMP SQUATS
:20 SNATCH GRIP BB OVERHEAD HOLD
INTO…
6 MIN UPPER BACK AND HIP MOBILITY (COACHES CHOICE)
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)
INTO…
4 SETS (FIRST 2 SETS W/ PVC PIPE SECOND 2 SETS WITH BARBELL)
STRENGTH
E2MOM X 10 MINUTES
3 HANG SQUAT SNATCH (BUILD TO MODERATE WEIGHT)
