Barbell Squat Snatch
3 - 3 - 3
2 - 2 - 2
1 - 1 - 1
General Warm Up
3-5min of Cardio of Choice, then…
Greg Everett Full Body Joint Rotation Warm Up
Specific Warm Up
Barbell Folks
2-3 x times through this Snatch Warm Up complex with a PVC Pipe or Empty Bar:
1 High Hang Power Snatch + 1 Overhead Squat
1 Mid Hang Power Snatch + 1 Overhead Squat
1 Low Hang Power Snatch + 1 Overhead Squat
3 Snatch Balances from Back Rack
3 Full Squat Snatches
Dumbbell Folks: Figure out which option works best for you and practice the complex a few times with a light weight and/or less reps until you work your way up to the full workout scheme.
Workout of the Day
Barbell Option
3 - 3 - 3
2 - 2 - 2
1 - 1 - 1
*Rest as needed between sets. The goal is to work each rep count up to a challenging, but technically perfect loading.
Dumbbell Option #1
4-5 Rounds
5 Single Arm Dumbbell Overhead Squats - R
10 Single Arm Dumbbell Power Snatches - R
*Rest 2:00-3:00*
Dumbbell Option #2
4-5 Rounds
5 Single Arm Dumbbell Squat Cleans- R
5 Single Arm Dumbbell Push Press - R
*Rest 2:00-3:00*
Cool Down
Hold the following stretches for 1-2min each:
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