Snatch Complex
Warm Up
General
2 Sets
1 min Row
30 sec/side World’s greatest stretch (15sec/side)
10 Deep squat banded Y pulls + controlled eccentric
Snatch Prep
Burgener Warm up
-into-
2 Sets @ 30-50%
3 Snatch Lift Offs
3 Muscle Snatch
3 OHS
3 Tempo Snatch
Strength
Snatch Complex
Lift off + Squat Snatch
8 x 1+2
ascending from 70% up to 87%
TC: 16 min
Score: Weight
Workout
EMOM 16
Odd 10 BB Push press + 5 BB thrusters @ 40/30 Kg
Even 15/12 Cal Row/Ski/Bike
TC: 16 min
Score: Rounds Completed
Scaling Options
Fit
10 Barbell Push Press + 5 Thrusters
10/8 Cals
SC
BB @ 35/25 Kg
12/10 Cal Row
RX+
Odd 10 DB Push press + 5 DB thrusters @ 22.5/15 Kg
Even 15/12 Cal Row/Ski/Bike
Accessory
4 rounds for quality
35m Sled push sprint @RPE 8
Rest 20 seconds
5/5 Seated single leg vertical jump
Rest 30 seconds
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