A. GENERAL (5:00)Amrap 5 minutes6 Inchworm Walks 6 PVC Pass Throughs10 PVC Overhead squats*
* in second & third round, you can challenge some to perform cossack squats with the bar overhead
B. MOBILITY / ACTIVATION (2:00)Pec/Shoulder Smash with barbell1-1:30/side
If athletes struggle with this, they can use a lacrosse ball against the wall
C. SPECIFIC (10:00)Snatch Drills, Focus on upper body pull + Receiving position- 3-5 Tall Snatch high pull- 3-5 High pull from power position- 3-5 Muscle snatch + Overhead Squats—-Practice Complexe with empty bar- 3-5 of complex —Ramp upC2. SPECIFIC (5:00)- Carry Practice, 2-4 minutes—-Empty Bar (or Light)- 4 Front Rack lunge - 4 Shoulder to overheadWorkout weight- 4 Front Rack lunge - 4 Shoulder to overhead
Snatch Complex:
Snatch high pull + Low Hang Squat Snatch + Squat Snatch + Overhead Squat
4x 1+1+1+1 @ 80-82%
1 Minute rest between sets
Score: WeightTC: 10 minutesKG: N/A
Scaling OptionsBeginnerSnatch First Pull + Snatch + Overhead Squat
IntermediateAs Written
Amrap 14 minutes100' Carry*10 Front rack lunges5 Shoulder to Overhead @ 155/105
Score: Rounds and repsTC: 14 minKG: 70/50, Beg 25/20, Int 55/35
Scaling OptionsBeginner100' DB Farmer’s Carry, moderate10 Front rack lunges 5 Shoulder to Overhead @ 55/45 lbs
Intermediate100' Carry10 Front Squats 5 Shoulder to overhead @ 115/75 lbs
Dip Snatch high pulls @ 75%3 x 3 @ 75%
Goal: Snatch Accessory