Wednesday May 18

Snatch

Warm Up

3 sets

30 seconds jump rope

5 Muscle snatch (no hook grip, no contact)

5 Banded OHS 

Specific

5 Snatch deadlift

5 Snatch pull with pause @ optimal leg drive position (TALL position)

5 Tempo hang power Snatch

5 OHS 

Weightlifting

Snatch

4 sets @Ascending

5 Snatch pulls

3 Hang power snatch

1 OH Squat

TC: 12 min

Score: Weight

Scaling options

Beginner

4 sets @Ascending

5 Snatch pulls

3 Hang power snatch

1 OH Squat*

*Have athletes attempt a max depth OHS 

Workout

RX

21-18-15-12-9-6

Snatch @42.5/30

50 Double unders

TC: 15 min

Score: time

Scaling options

Fit

18-15-12-9-6

BB – Light

30-50 single unders

Extras

KB RDL

3 x 10/10

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Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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