Warm-Up
A) Every Minute on the Minute for 5 min:
100m Row
5 Jumping Squats
B)3 Rounds with an empty bar:
4 Muscle Snatches
4 Overhead Squats
4 Hang Snatches
Strength
Snatch
2 Snatches Every Minute on the Minute for 12 min
Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 8/3)
Strength Tip
Snatch from Floor: if athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. If Movement starts to break down for the athlete, have them reduce the weight and focus on perfect light snatches.
Workout
For Time:
400m Row
40 Dumbbell Snatches
*RX: 50#/35#
*AX: 35#/20#
300m Row
30 Dumbbell Snatches
200m Row
20 Dumbbell Snatches
100m Row
10 Dumbbell Snatches
Workout Tip
Dumbbell Snatches: athletes should alternate hands every 5 repetitions. Athletes should also scale to a weight that they can complete 5 repetitions unbroken.