Snatch
Warm Up
General
3 rounds
30 seconds machine
5-10 Deep squat Y pulls
10 Muscle Snatch
Mobility
Trap smash with BB
Specific
2 sets @ empty bar
3 Deep squat muscle snatch
3 OHS
Strength
Snatch Complex
5 sets @60% of 1RM Snatch
2 Snatch grip push press behind the neck
2 OH Squat
Score: Weight
Scaling Options:
Beginner
1 Snatch grip push press behind the neck
2 OHS
Workout
5 rounds
15 Burpees
10 Front Rack Lunges 50/35 Kg
TC: 16 mins
Score: Time
Scaling Options:
Beginner
10 Burpees
10 Front rack lunges @ unbroken (RPE 6/10)
SC
15 Burpees
10 Front Rack Lunges 40/30 Kg
Accessory
3 rounds
20 Banded good mornings
20 Glute bridge march
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