Monday Jul 11

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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