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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