Snatch Complex
Warm Up
400M run
2 Sets
5 per side World Greatest Stretch (https://www.youtube.com/watch?v=-CiWQ2IvY34)
5 per side Pidgeon Stretch
10 Kneeling Banded W’s (https://www.youtube.com/watch?v=Xv8iibQogT4)
Snatch Prep
3 Sets
3 Snatch Segment Pull
3 Tall Snatch
3 Snatch Balance
Strength
Snatch Complex
Max sets within 15 min
1×1 @ 80%
2×1 @ 82.5%
3×1 @ 85%+
Rest as needed between reps.
1 sets = 1×1 + 2×1 + 3×1
Rest 90-120Sec between sets
Wave format to increase the threshold and create power in the heavy snatch
Workout
RX+
Every 7 min x 3
2 Rounds
40 Drag Rope DU
20 Thrusters 35/25
10 Burpee Pull-ups
RX
Every 7 min x 3
2 Rounds
40 DU
20 Thrusters 35/25
10 Burpee Pull-ups
SC
Every 7 min x 3
2 Rounds
40 DU or 80 Single Skips
20 Thrusters 30/20
10 Burpee
10 Banded Pull ups/Row
Fit
Every 7 min x 3
2 Rounds
40 DU or 80 Single Skips
20 Thrusters 20/10
10 Burpee
10 Banded Pull ups/Row
Goal: Speed Endurance
Extras
Weightlifting
Back Squat
3 x mar Reps @ 88%
Engine Building
Echo Bike
EMOM 20min
12-15 Cal
Accessory Work
Split stance paloff press
3 x 12 per side
Banded Russian KB Swing
5 x 15
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