Snatch 1RM
Warm Up
General
60s Ski/Bike/Row/Run10
Rotating Scorpions10
Rotating 90/90 hip stretch
Activation
2 sets
7 Deep Squat Banded Y pulls*
7 Banded OH Squats
3 Jumping Good mornings
Specific
Specific
5 Halting Snatch Deadlifts
5 Muscle Snatch
5 Power Snatch
5 OHS
5 Tempo Snatch (slow down the pull)
Strength
Snatch
1RM
TC: 15 min
Score: Weight
Scaling Options
Beginner
Every 2 min for 14 min
3 Snatch @ moderate
Workout
Amrap 15
200m Run
15 Hang power cleans @ 50/35 KG
10 Burpees Over the Bar
Score: Rounds and Reps
Scaling Options
Fit
200m Run
15 Hang power cleans @Light
6 Burpee over bar
SC
200m Run
15 Hang power cleans @ 40/30 KG
10 Burpees Over the Bar
Accessory
3 sets
12 Half kneeling landmine twists
30m Unstable OH walk with KB @ 24/16 kg either side
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