WARM-UP
3 ROUNDS
30 PENGUIN TAPS → 30 SINGLE UNDERS → 30 DOUBLE UNDERS
10 PVC PIPE PASS THROUGHS
15 BANDED PULL APARTS
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
6 SETS
1 HANG SQUAT SNATCH
+
1 SNATCH
*START LIGHT MODERATE AND BUILD TO MODERATE - HEAVY
WORKOUT
2-4-6-4-2
HANG SQUAT SNATCH (115/75)(75/55)
25-50-75-50-25
DOUBLE UNDERS
(SCORE IS TIME)