Wednesday Aug 03

Squat Snatch

Warm Up

General

2 Sets

60sec Row

5/5 Single arm banded Y pulls

5 Banded OHS

5 Deep squat banded Y pulls 

Mobility

PNF lat stretch on floor 5 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds 

Specific

3 Tall Snatch high pulls

3 Hang Snatch high pulls

3 OH Squats

3 Snatch Balance

3 Tempo snatch- Receiving the bar lower each rep. 

Strength

Squat Snatch

8 x 2

Starting @ 65% work up to 85% 

Workout

6 Rounds

15 TTB

9 Deadlift 100/70 KG

6 Ring dips

Score: Time

Scaling Options

Fit

6 rounds

15 Hanging Knee Raise

9 Deadlift @moderate

6 Hand Elevated Push Ups

SC

6 rounds

15 Toes To Eye Level

9 Deadlift 70/50 KG

6 Toe Assisted Ring dips 

Extras

GHD – Hip Extension 

3 x 12 – Hold for 2 sec

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