General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A. Snatch Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3 before moving to the next movement. Pause for 3-sec in the starting position and the overhead/catch position for each movement. Load should be light 55-95-lbs
Snatch High Pull
Muscle Snatch
Power Snatch (catch in quarter squat)
Power Snatch (catch at parallel)
Snatch
B. Snatch pull + Squat snatch – 5x(1+1) @ no heavier than 80% of 1RM
C. Back Squat – Perform 20 reps @ ~10# heavier than last week
+
7 min AMRAP:
3-6-9-12…power snatches (75/55)
3-6-9-12…wall balls (20 to 10’/14 to 10′)
3-6-9-12…ski erg calories
