Snatch Practice
Main Class:
A. Warm-Up
Row 500m
+
Group Shoulder Mobility and Dynamic warm up
+
5 Rounds
6 Behind the Neck Push Press (empty bar)
6/6 Hang Power Snatch (Dumbbell)
6 Snatch Grip RDL (empty bar)
12 Overhead Walking Lunge (plate)
B. Skill: Snatch Practice
Stay light and fast, building weight as you go
Hang Power Snatch – 3 x 3
Liftoff to Above Knee (pause) + Hang Power Snatch – 3 x 2
Power Snatch – 3 x 2, building
C. Conditioning
EMOM x 10
5 Power Snatch
20 Double Unders (if you can’t do them, sub 10-20 tuck jumps)
D. WOD:
That’s right, cause you’ll have energy after that EMOM….
15 min AMRAP
10 Back Squat (from rack, and you can re-rack if needed) @50% 1RM
5 Burpee w/ bar touch
10 Air Squats
5 Burpee w/ bar touch
Beginners Class
A. Warm-Up
Dynamic Hip/Trunk Mobility
+
10 min
6/6 Single Arm KB Clean + Press
6 Box Jumps
12 Walking Lunge
+
Single-Leg Balance x 6 min
B. Strength
Deadlift
3 x 5-8 building
+
3-3-1-1-1, AHAP
C. Conditioning
5 x 90 sec Rowing Sprints, 45 sec rest
D. Core
Coach’s choice Abs x 12 min
