Snatch General Warm-Up
2 Sets
10 PVC Pass-Throughs
10 PVC Around the Worlds
10 Thoracic Extension
:15 Dead-Hang + :15 Active Hang
10 Alternating V-Ups
Power Snatch Specific Warm-Up
(with PVC Pipe)
2 Sets
3 Dip and Shrug
3 Dip + Shrug + High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Snatch Balance
(With Barbell)
2 Sets For Absolute Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Pos Hang Power Snatch
Weightlifting
Power Snatch
Every 90sec x 10 Sets
2 Power Snatch, building from 60% to 2RM for the Day
*not TnG
METCON
"Life"
16:00 EMOM
min 1: 15/12 Cal Row
min 2: 5 Power Snatch @ 75-80% of Above
min 3: 15 Box Jump Overs 24/20''
min 4: 15 Toe to Bar
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
4-5 Sets, For Quality
:15/:15 Star Plank
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