Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

~Into~

Mobility::
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Prayer Stretch
30 seconds Wrist Stretch
30 seconds Inchworms
30 seconds PVC Arm Rotations
30 seconds PVC Snatch Balance

Movement Prep:
10 Standing Jumps Into Squat
10 Snatch Grip Down and Ups
10 Snatch Grip Upright Row
10 Muscle Snatch Grip Pull From the Hip
5 Power Snatch from the Hip
5 Snatch Grip Pulls from Mid Thigh
5 Snatch Grip Pulls from Below the Knees
5 Power Snatch from Below the Knees
3 Snatch Grip Deadlift from Mid Shin
3 Snatch Grip Pull from Mid Shin
3 Power Snatch from Mid Shin

 

Strength

Snatches

Sets X Reps: 6 Sets X Every 2 Minutes on the Minute 3 Snatches Building Weight.

Coaching Notes: Prioritize Form, if You Feel the Technique Start to Break Down Stop Your Set.

WOD

30~24~ 18

COMPETITIVE

Single DB Hang Snatch (50/35)
Single DB step ups (50/35)

PERFORMANCE

Single DB Hang Snatch (35/25)
Single DB step ups (35/25)

LIFESTYLE

Single DB Hang Snatch
Step ups

Form: Keep Your Core Tight on the Hang Snatch.
Stimulus: This Is a Quick High Intensity Workout, Weights Should Be Light Enough You Can Go Mostly Unbroken.