Thursday, Sep 17, 2020

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.

Knuckles
3 Rounds
100 Double Unders
30 Toes to Bar

Accessory
3 Rounds
10 Dumbbell Curtsy Lunge (each side)
10 Seated Alternating Dumbbell Z-press (each side)
30 second Hollow Rock Hold

Knuckles
Introduction to the snatch (15 Min)

Then

3 Rounds
150 Single Unders
30 Knees to Elbows (Sub Sit Ups)