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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