"Snatch Skill"

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Warm Up (3 Rounds):

  • 30 Jump Rope
  • 20 Rope Slams
  • Hollow Body Hold (10 sec)

Then...

  • Lizard Pose (1 min per side)

Skill (5-10 Minutes):

  • Work on DB or KB Snatch

Met-Con (5 Rounds):

  • 200m Run
  • 10 V-Ups
  • 16 DB or KB Snatch (8/8)

Strength (5 Rounds):

  • 10 Barbell Step Ups (5/5)
  • 3-5 Strict Chin Ups
    * Try to get the same weight as last week *
    * Scale chin ups as needed *

Cash Out (2 Rounds NFT):

  • Double KB Front Rack Carry (50 yds)(Heavy)
  • 50 Scissors

Mobility (NFT):

  • Banded Shoulder Distraction
  • Ankles/Calves
  • Cobra
  • Couch Stretch
  • Foam Roll