Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Snatch Heavy 3
10:00 to work up to a Heavy 3 (singles)
– Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch.
– Sets are completed in singles (no touch and go). Allow a 3-5 second turn around between reps.
– Make sure reps look good before adding weight. We want consistency with the catch and landing of the feet from rep to rep.
100 Double Unders
30 Toes to Bar
10 Dumbbell Curtsy Lunge (each side)
10 Seated Alternating Dumbbell Z-press (each side)
30 second Hollow Rock Hold
Introduction to the snatch (15 Min)
150 Single Unders
30 Knees to Elbows (Sub Sit Ups)