WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS W/ 2 HAND RELEASE PUSH-UPS
15 BANDED PULL-APARTS
:20 HOLLOW HOLD
INTO…
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
SNATCH PULL + POWER SNATCH
5X2 EVERY 90 SECONDS
SET 1 - 60%
SET 2 - 70%
SET 3 - 80%
SET 4 - 85%
SET 5 - 90%
WORKOUT
PARTNER WORKOUT
5 ROUNDS FOR TIME
150 METER ROW
5 POWER SNATCH (115/75)(75/55)
*P1 WORKS WHILE P2 REST. 1 ROUND IS COMPLETE ONCE BOTH ATHLETES COMPLETE A ROUND.
(SCORE IS TIME)
