"DB Snatch Day"

Warm Up (EMOM for 9 Min):

  • 1) 40 Second Row
  • 2) 40 Second Band Pull Aparts
  • 3) 40 Second Bradford Press

Then...

3 Rounds (NFT):

  • Banded Lateral Walk (R), 5 Air Squats
  • Banded Lateral Walk (L), 5 Air Squats

Skill (5-10 Minutes):

Work on your DB snatch.  Play around with using your hips twice and catching the weight in a quarter squat.  Work up to heavier weights, then drop back down for the workout.

Met-Con (1 Round):

21-15-9

  • DB Snatch
  • Hand Release Push Up
    * Rest 1 Minute *

15-12-9

  • DB Snatch
  • Ring Dips
    * Add band if needed on ring dips *
    * Or sub to bench dips and do twice the reps *
    * Rest 1 Minute *

9-6-3

  • DB Snatch
  • Handstand Push Ups
    * Sub Wall Walks or Handstand Hold on box *
    * Rest 1 Minute *

Note:  No RX weights for today, use the right weight for you.

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders with Ball
  • Hips
  • Foam Roll