Foam Roll 2 minutes
Skip Rope 2 minutes
1 min high knees
1 min burpees jumping to a plate
1 min air squats
Review Snatch Positions, then…..
Empty barbell warmup, 5 reps each of:
Dip and shrug; high pull; hang muscle snatch; OHS; hang snatch; full snatch
Work on grip strength and don’t put the bar down between movements. Complete 1-2 more times.
Take 5 minutes to setup and build to 50-60%
Strength and Skill:
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
Complete rounds of 24, 18 and 12 reps for time of:
Alternating Single-Arm Dumbbell Snatches
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Snatches (95/65 lbs)
Time cap of 10 minutes.
LAX to Pec/Shoulders