Wednesday Jul 6

Low hang Snatch

Warm Up

General

2 Sets

60 seconds Machine @Low intensity

10 Rotating scorpions

10 Muscle snatch (no hook grip, no contact)

10 btn Snatch push press 

Mobility

World greatest stretch

10-15 rep/side

https://www.youtube.com/watch?v=- CiWQ2IvY34

Specific Reception drills

5-10 reps Bang bang footwork drill

*Watch the timing & positioning of the feet and the hips

With an empty barbell

-5 OHS

-5 Snatch balance

-5 Tall snatch

-5 Tempo low hang snatch 

Strength

Hang Squat Snatch @ below the knees

2-2-2-2-2 @ 70-80%

TC: 15 min

Score: Weight

Scaling Options

Beginner

Hang Squat Snatch @ below the knees

2-2-2-2-2 @ moderate (Keep weight the same)

RX +

Squat Snatch From Blocks Barbell starts just above the knees

3 @60%

2 x 2 @70%

2 x 2 @80%

Rest 2-3 minutes between sets 

Workout

AMRAP 15minutes

20 Wall Balls 20/14 lbs

60 Double-unders

20 Hang cleans 40/30 KG

Score: Rounds and Reps

Scaling Options

Beginner

15-20 Wall Balls @ Light

60 Single Unders

15-20 Hang cleans @ Light

Intermediate

15 Wall Balls 20/14 lbs

40 DU

15 Hang cleans 40/30 KG 

Extras

4 rounds

20 sec/leg Bulgarian Split Squat hold @1 x 32/24kg KB

Rest 20 sec

40 sec Sled Push @1 plate, running

Rest 60 sec 

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