WARM UP:
400 M. Run or Row
10 Y’s, T’s, and W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extension
10 Snatch Pulls
10 OHS
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
10 Weighted Glute-Bridges
10 Supine BB Row
10 Assisted Glute-Ham Raises
LIFT:
Snatch Complex
(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
*Work on 1st pull positioning and extension through the 2nd pull.
WOD:
“SNATCHTASTIC 4”
For Time:
60 DB Snatch (50/35) (45/25) (40/20)
50 Pull Ups
40 DB Snatch
25 Pull Ups
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Fly’s
10 Face Pulls
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