Snatch Mondays
Warm Up
General
3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
Mobility
PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds
Specific
2 sets
3 OH squats @4.2.X.1
3 Snatch balance
3 Tall snatch
3 Tempo power snatch
Strength
Snatch
3-2-2-2-2-2
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets
Scaling Options
Beginner
6×2 @moderate across
Advanced
From Blocks Barbell start just below the knees
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets
Workout
2 Rounds
2 minutes Max rep – Front Squat @ 85/60 KG
Rest 1 minute
2 minutes Max rep – Devil Press @ 22.5/15 KG x 2
Rest 1 minute
2 minutes Max rep – HSPU Rest 1 minute
Score: Reps
Scaling Options
Fit
FS @ Moderate
Devils Press @ Moderate DB
Push Press @ Moderate
SC
FS@ 70/50 KG
Devils Press @ 15/10 KG
Pike HSPU
Accessory
Tall kneeling Slam ball
3 x 18
Rest 20 seconds after rep 6 and 12
Rest 60 seconds between sets
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