Snatch
Warm Up
2 Sets
10 PVC Pass Through
10 PVC Behind the neck press
10 PVC RDL with 3 Sec Pause at bottom
2 Sets
10 KB Push Press with 3 sec pause at the top
10m KB Over Head Walk
10 Goblet Squat 3 Sec pause at the bottom
Snatch Prep
2 Sets with BB
1 Snatch Grip RDL
1 Snatch Hight Pull
1 Hang Muscle Snatch
1 Over Head Snatch
Strength
EMOM 20 Min
1 Snatch High Pull + 1 Snatch
Min 0-4: 70%
Min 5-9: 75%
Min 10-14: 80%
Min 15-19: 85% +
Goal – Power endurance threshold in the snatch
Workout
RX+
AMRAP 12 Min
You go, I go
7 Thrusters 50/35 Kg
48 Double Under
RX
AMRAP 12 Min
You go, I go
7 Thrusters 40/30 Kg
48 Double Under
SC
AMRAP 12 Min
You go, I go
7 Thrusters 30/20 Kg
48 Double Under
Or 86 Single
FIT
AMRAP 12 Min
You go, I go
7 Thrusters 20/10 Kg
48 Double Under
Or 86 Single
Extras
Strength
Front Squat
5 x 5 @ 82-85 % of 1RM
Snatch Dead Lift
4 x 2 @ 105% of 1RM Snatch
Engine Building
Row
3 Rounds
5 min @ slow
5 min @ mod
3 min @ slow
3 min @ med
1 min @ slow
1 min @ fast
Rest 2 min between rounds
Accessory Work
BB Hip Thrust
3 x 12
Prone angels
3 x 60 sec
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