"Workin' On That Snatch"

Warm Up (NFT):

  • 50 Jump Rope
  • Spiderman Complex
  • 50 Jump Rope
  • Dead Bug (1 Min)
  • 50 Sec. Plank
  • Bottom of Squat Hold (1 Min.)
  • 50 Sec. Plank
  • Air Squat (1 Min.)
  • 30 Sec. L-Sit

then...

  • Front Rack Hold (3 x 30 sec.)

Skill (3-5 Min.):

  • DB Snatch
    * Focus on hip drive *
    * Fly the DB up without a press *

Met-Con (21-15-9):

  • DB Snatch (Go Heavy)
  • Push Up
  • Box Jump, 24"/20"

Cash Out (Tabata):

20 Rounds Total

  • Bicycle
  • Heel Touch
  • Crunch
  • Scissors