ANNOUNCEMENTS
- BARBELLS FOR BOOBS SATURDAY 9-12 KIDS GO AT 11
- POP UP STORE NAME BRAND ITEMS UNTIL 10/17
- WEIGHTLIFTING STARTS 10/19
WARM-UP
3 ROUNDS
10 PVC PIPE PASS THROUGHS
10 PVC PIPE LUNGES W/ ROTATION
5 HANG MUSCLE SNATCH + 5 MUSCLE SNATCH
10 AIR SQUATS W/ :03 PAUSE AT BOTTOM
INTO…
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)
INTO…
4 SETS (FIRST 2 SETS W/ PVC PIPE SECOND 2 SETS WITH BARBELL)
3X HIGH HANG SNSATCH
+
3X HANG SNATCH
+
3X SNATCH
STRENGTH
4 SETS
1 SNATCH
+
1 HANG SNATCH
WORKOUT
EMOM X 20 MINUTES
1 POWER SNATCH
+
1 HANG SQUAT SNATCH
+
1 OVERHEAD SQUAT
(SCORE IS WEIGHT)