Friday Jul 29

Snatch to finish the week

Warm Up

General

EMOM 4

Odd: Bike/Row/Ski

Even: PVC/Empty bar OHS 

Activation

Deep Squat Banded Y Pull

2 x 5 reps, 10 sec rest between sets

Specific

Pull:

– 5 Snatch deadlifts

– 5 Pause* Snatch deadlifts

– 5 Hang Muscle Snatch (from pause position) 

Full movement:

– 5 Pause hang squat snatch

– 5 Tempo Pause* Snatch

*Pause at the top of the knee 

Weightlifting

Work up to a heavy set of

– 1 Snatch, Pause above the knee

– 1 Snatch

TC: 15 min

Score: Weight

Scaling

Beginner

2 Snatch @ technical 

Workout

150-100-50 Double under

30-20-10 Pull ups

40-20-10 Cal Row/Ski/Bike

Score: Time

Scaling Options

Fit

100-50-25 Single under

30-20-10 Ring Rows

30-20-10 Cal Row/Ski/Bike

SC

100-50-25 Double under

30-20-10 Assisted Pull Ups

30-20-10 Cal Row/Ski/Bike

RX+

150-100-50 Double under

50-30-10 Pull ups

50-30-10 Cal Row 

Accessories

4 sets

3 Dragon flags

12 Toes touches

Rest 60-90 seconds 

 

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