Over All Dynamic Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 V-Ups
:10 Rest
:20 Up n Down dog
4 sets:
:20 bar-facing burpees
– Rest :10
:20 snatch-grip bent-over rows
– Rest :10
BB/PVC POWER SNATCH PROGRESSION | 8:00
PROGRESSION FOCUS
3x Snatch deadlift + shrug Setup
3x Snatch drops Jump feet from hip to shoulder width as athlete drops under the bar.
3x Hang power snatch Extend the hips before the arm pull.
3x Power snatch Extend the hips before the arm pull.
1 power snatch
1 snatch push presses
2 Sots presses
3 sets:
2-3 power snatches (find work out weights)
10 snatches (125/175 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees
INTERMEDIATE
2 rounds for time:
10 snatches (105/155 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
BEGINNER
2 rounds for time:
10 snatches (65/95 lb) from hang position
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (45/65 lb)
12 bar-facing burpees
First load should feel heavy, but should be a weight that athletes can cycle for 3-5 reps. The second weight must be a weight with which athletes can do 7+ reps in a row.
Practice heavier snatches during the warm-up prior to finding your workout loadings.
No missed snatch repetitions in today’s workout.
Performing today’s cool-down on the floor will be more difficult than if you perform it facing a wall.
Accumulate:
30 reach, roll, and lift
