Monday Jun 20

Snatch and Cardio

Warm Up

General

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations 

Activation

3 sets

5 Banded OH Squats

5 Snatch sots press 

Specific

3 Snatch First Pull

3 Snatch high pulls

3 OHS

3 Tempo Squat Snatch 

Strength

Snatch + OH squat

EMOM 12

Min 1: 2+1 @60%

Min 2: 2+1 @65%

Min 3: 1+1 @70%

Min 4: 1 @75% every 30 seconds 

Scaling Options

Beginner 2+1 @ same weight across 

Workout

1000/750m Row

100 Empty bar thrusters 20/15 KG

1000/750m row

TC: 15 min

Score: Time

Scaling Options

SC

850/650m Row

80 Empty bar thrusters 20/15 KG

850/650m Row

Fit

750m/500m Row

60 Empty bar thrusters 20/15 KG

750/500m row

Accessory

Weighted Wall Sit 

3 sets 60 sec

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