Finally Snatch Day!


Hang Snatch (5x3 @ > 75% of 1RM Snatch)

- 2 second pause above knee - These are squat if possible - Frog Thrust Hip Mobilzation x 5 reps between each set of snatches

Metcon (AMRAP - Rounds and Reps)

18 Minute AMRAP 10 dumbbell snatches 10 push-ups 10 meter shuttle run (3 trips up and back) RX dumbbell weight: (50/35)

Extra Work

a: Dumbbell Biceps Curl (3x12 tempo 20X0)

standing and palms up

b: Kick to freestanding handstand hold (3x5 kicks)

* Hold for 5 seconds at the top (use wall for assistance)

c: Power Snatch Hip (3x5 )


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