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Writer's pictureAaron Marcelino

30/1/23 Monday Workout of the Day

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 Couch Stretch


Optional Accessories

4-5 Sets, For Quality

:15/:15 Star Plank






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