"Snatch Work"

Warm Up (3 Rounds):

40 sec work/20 sec rest:

  • Jump Rope
  • Plank
  • Arm Circles
  • Assault Bike

Then...

3 Rounds (NFT):

  • 10 Banded Trunk Twists (10/10)
    * Can scale to Landmine *

Skill/Strength (5-10 minutes):

  • Hang Power Snatch
    * Working up to a weight that you can use in the workout *
    * Scale to 3 x 10 of DB Snatch (5/5) *

Met-Con (EMOM For 20 Min):

  • Min 1:  5 Pull Up + 10 Push Up + 15 Air Squats
  • Min 2:  Row (200m/150m)
  • Min 3:  5 Power Snatch + 5 Bar Over Burpees
  • Min 4:  15 V-Ups
    * Scale Power Snatch to DB Snatch & Regular Burpees *
    * If you can't finish the row, scale to something you can *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Couch Stretch
  • Pigeon Pose
  • Chest Opener
  • Cobra
  • Childs Pose
  • Foam Roll