Snatches!


Bring your lifters and a can-do attitude... and we'll work some snatch technique!

Cam

TRAINING MONDAY - TUESDAY

WARM UP: 3 ROUNDS

4 inchworms

6 T Rotation Planks

8 Glute bridges

10 air squats

SKILL: SNATCH 8 X 3 E2m

Perform from the hang if you are just starting to work on tech. Ideally this is a squat snatch but break it up into psnatch + ohs if needed.

Do all reps as drops if you have 25's or heavier on your bar

WOD:

12 Burpee Box Jumps (20/24)

-- then --

4 rounds of:

24 Double Unders

16 Kettlebell Goblet Reverse Lunges, 53/35 lbs

8 Single Arm Kettlebell Shoulder-to-Overheads, 53/35 lbs

-- then --

12 Burpee Box Jumps

FG2: Scale KB weight to 26/44 (or use equivalent db), 10 du + 24 singles per round

FG1: Scale KB as needed, single skips x 48, burpee step ups or regular burpees

CP1: 18 burpee bj, 48 doubles per round

CP2: 18 burpee bj to high box (24/30), 48 doubles, KB 44/70