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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