Finally Snatch Day!
Strength 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 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 ) #workoutoftheday