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GENERAL WARM UP 5-15minutes
Bike or Row 4xs:
–:20sec Hard
–:10sec Easy
1 Round:
–10 PVC Pass Thru
–10 PVC Around the World
–10 PVC Good Morning
–10 PVC Rotations
–10 Prone Snow Angel (no weight)
Snatch Drop Progression w/ PVC 1x:
–5 Snatch Drop to 2″
–5 Snatch Drop to Parallel
–5 Snatch Drop to Full
–10 Prone Snow Angels
SPECIFIC WARM UP 15-25minutes
General Snatch Barbell Warm Up 1x:
–5 Snatch Deadlift
–5 Snatch Low Pull
–5 Snatch High Pull
–5 Muscle Snatch
–5 Snatch Press or Push Press
Snatch Drop Progression w/ Barbell 1x:
–5 Snatch Drop to 2″
–5 Snatch Drop to Parallel
–5 Snatch Drop to Full
15 Minutes To Find a Heavy “Perfect” Single for the Day
For Time: 30 Snatches, 135# / 95#
For Time Scaled Version:
30 Hang Power Snatch (Appx. 75% 1RM)
For Time Minimal Gear Version:
30 Alternating DB Snatch (80/60)
For Time Bodyweight Version:
30 Wall Walks w/ a :01 sec pause at the top
-Modify with feet piked on a box, bench or chair.
Post Work 2xs:
–8 Cat-Cow (slow)
–:30 sec Childs Pose
