Workout of the day
Wednesday, February 14th 2024
WARM UP – KB
3x
5 KB RDLs
5 KB goblet squats
10 KB swings
MOVEMENT/MOBILITY – KB, box
*grab PVC
:20 PVC passthroughs
:20 PVC external rotations / side
:30 PVc lat stretch / side
:20 trunk twists w/ PVC on back
:20 good morning + t-spine rotation w/ PVC on back
:30 standing forward fold 5 PVC sots press + 5 front rack PVC sots press
5 slow motion snatch pull
3 slow motion drop snatches
3 drop snatches
*grap barbell
3x
1 Muscle Snatch
1 Hang Power Snatch
1 Snatch Drop
1 Squat Snatch
SNATCH PRIMER
EMOM x 8
-1 Power Snatch
-1 Overhead Squat
-reset-
-1 Snatch
*extended warm up here. Goal is build up to about workout weight
METCON
10x (18min CAP)
1 Snatch @ 75-80%
2 Wall Walks
3 Bar MU or 4 Strict Pull-Ups
*no rest b/t NOTES
Snatch can be power or squat. If an athlete fails more than 2 reps they need to decrease weight.
MODIFY 3 Bar MU to 2 reps OR 4 Strict banded pull-ups
*looking to get some gymnastic work in, but main stimulus is to build confidence hitting heavy snatches under fatigue