General Warm Up: (5-12)
2 rounds:
:30 Plank (on elbows)
:30 Banded Muscle Snatch
:30 Jumping Jacks
:30 Banded Bradford Press
Specific Warm Up: (12-24)
DB Snatch:
5 Deadlift (btwn legs, each arm)
5 Hang Muscle Snatch (btwn legs like KBS, each arm)
6-8 Alternating DB Snatch (from ground, work cycling)
+
5 Situps
Power Snatch:
With empty bar
3 Jump and Shrug
3 High Elbows
3 Muscle Snatch
3 Snatch Jerk (behind neck, jump, punch, land in quarter squat)
3 Hang Power Snatch
3 Power Snatch (from floor)
(24-36)
EMOM x 5
5 touch and go power snatch
2:00 rest
EMOM x 5
3 touch and go power snatch
*Score is heaviest set of 3
RXConditioning: (38-53)
50-40-30-20-10
Alt. DB Snatch (50/35lb.)
Sit up
Intermediate: 35/20lb. DB Snatch
Baseline: 15/10lb. DB Snatch
Goal: Sub 12:00
Cap: 15:00
(55-60)
2 sets:
10 Banded Pass Through
10-15 Banded W’s
(0-5):
Today we refine the mechanics and capacity of snatch cycling. All reps today are above parallel for power snatches, the goal is to build as you see fit but to start a “moderate” load for your abilities. It is better to challenge yourself and learn now what kind of weight you are capable of doing for linked reps. In today’s conditioning the barbell takes a seat and we replace it with the DB. The mechanics remain similar but now we transition to one side and less focus on jumping and punching under and more focus on saving as much energy as possible while still completing reps as steadily as possible. The rep scheme is a lot early, the best strategy is to break up reps early and often but to keep the rest minimal. If you wait until later to rest or pause, the rest periods get longer and typically lead to slowing. Breathe through the sit ups and swing the arms to save the midline a bit. You’ll need it later and for the snatches.