Snatch and a little WOD
Warm Up
General
Banded Shoulders and Hip Prep
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
Specific
3 Hight Hang Snach
3 Hang Snatch
3 Snatch
Strength
3 Position Power Snatch
Hight Hang Power Snatch + Hang Power Snatch + Power Snatch
5 x 1+1+1 @ 65% or 1RM Snatch
Complete a set every 1:30 Min
Over Head Squat
3 x 3 @ 75% of 1RM Snatch
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 3 @ RPE 7/10 & controlled
Workout
Amrap 10 min
50 DUs
8 TTB
1 Thruster 50/35 KG
50 DUs
8 TTB
2 Thrusters 50/35 KG
Continue adding one rep to the thrusters every round.
Score: Rounds and Reps
Scaling Options
Beginner
50 Single Unders
8 Hanging Knee Raise
Thrusters 20/15 KG
SC
20-30 DUs/40-60 Single
8 Toes to eye level
1 Thruster 40/30 KG
20-30 DUs/40-60 Single
8 Toes to eye level
2 Thrusters 40/30 KG
RX+
GHDs instead of TTB
Thruster 60/45 KG
Cooldown
1 min Couch Stretch
1 min Glute Stretch
1 min Shoulder stretch
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