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