Back Squat and Snatch
Warm Up
General
Row 2 mins
5M Samson stretch lunges
5M Banded Monster Walk
Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
Specific Snatch Drills (Metcon)
7 Snatch RDL
7 muscle Snatch
5 Tall power snatch
3 Tempo Power snatch
*3-5 wall balls between each drill
Strength
Back Squat
1 x 5 @80%
2 x 4 @85%
2 x 3 @87%
Rest 2-3 minutes between sets
Score: Weight
Scaling Options
5×4 @ Tempo Across
Workout
5 rounds for time
10 Power Snatch 60/45 KG
15 Wallballs @ 20/14lbs
KG: 60/45,
Score: Time
Scaling Options
Fit
10 Power Snatch @ moderate
15 Wallballs @ 14/10lbs
SC
10 Power Snatch 40/30 KG
15 Wallballs @ 20/14lbs
Accessory
Turkish Get up
Accumulate 15 reps/side @ heavy
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