DYNAMIC WARM-UP
1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating spiderman stretch
10 squat therapy reps

1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 Paused PVC overhead squats

1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 paused open palms PVC overhead squat

SNATCH PROGRESSION
PROGRESSION FOCUS
Deadlift Set-up: heels down, shoulders in front of the bar, visible lumbar arch.
Deadlift to mid-thigh Mid thigh position: heels down, shoulders in front of the bar.
Deadlift and shrug Keep the bar close and keep arms straight.
Muscle snatch Keep the bar close and punch hard overhead.
Overhead squat Arms locked out and the full range of motion squat.
Power snatch into an overhead squat Receive the snatch in a quarter squat and then from the position lower into a full overhead squat.
Snatch Receive the bar in the bottom of the overhead squat.

TOES-TO-BAR WARM-UP
1 set:
10 Kip swings
-rest
5 knee raises
– rest
5 knees-to-elbows
-rest
5 toes-to-bars

RX

AMRAP 5:
12 toes-to-bars
12 squat snatches (55/75 lb)

Rest 2:00

AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)

Rest 2:00

AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)

INTERMEDIATE

AMRAP 5:
12 knees-to-armpits
12 squat snatches (35/45 lb)

Rest 2:00

AMRAP 5:
9 knees-to-armpits
9 squat snatches (55/75 lb)

Rest 2:00

AMRAP 5:
6 knees-to-armpits
6 squat snatches (65/95 lb)

BEGINNER

AMRAP 5:
12 hanging knee raises
12 power snatches (35/45 lb)

Rest 2:00

AMRAP 5:
9 hanging knee raises
9 overhead squat (35/45 lb)

Rest 2:00

AMRAP 5:
6 hanging knee raises
6 power snatch + overhead squat (35/45 lb)

Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift