Wednesday Jul 20

Hang Squat Snatch

Warm Up

General

1 round

200m Run

7/7 Single leg Snatch RDL with empty bar

10 Rotating Scorpions 10 Muscle squat snatch 

Mobility

Barbell Trap smash 1 x 30-40 secs/side (moving arm) 

Specific

2 sets @30-50%

3 Tempo Snatch Pull

3 Tall power Snatch

3 OH Squat 1 1/4

3 Tempo Squat Snatch 

Strength

Hang Squat Snatch

3-2-2-2-2-2

1 x 3 @60%

2 x 2 @70%

3 x 2 @80%

Rest 2 minutes between sets

 Score: Weight

Scaling Options

Beginner

6×2 @ moderate

*focus on pulling under the bar, depth isn’t the priority

Adv 

Squat Snatch

1 X 3 @60%

2 x 2 @70%

3 x 2 @80%

Rest 2-3 minutes between sets 

Workout

5 rounds for time

35 Wall balls 20/14 lbs

75 Double unders

TC: 17 min

Score: Time

Scaling Options

Fit

20 wall balls @ light

50 Single Unders

SC

25 WB @20/14lbs

50 DU or 75 SIngle Unders 

Extras

Weighted Hip extension on GHD

5 x 10 @RPE 8/10

Rest 60-90 seconds between sets 

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