Workout 74 - Snatches

Squat Snatch

6 x 3

General Warm Up

Start with 3-5min of Cardio of choice, then hit the Joint Rotation Warm Up. Then…

2 ROUNDS

5-10 PVC Pass Throughs

:20-:30 Front Rack Stretch on Each Arm

Then…

3 ROUNDS

10 PVC Overhead Squats

10 PVC Deadlifts

5 Power Jumps or High Box Jumps

3 Wall Walks or Inchworms

Specific Warm Up

Barbell Snatchers: Perform the Barbell Sntach Warm Up

Dumbbell Sntachers: Warm your way up through the dumbbells with the following complex on each arm with a single dumbbell... 5 Deadlifts + 5 Hang Power Cleans + 5 Dumbbell Snatch

Workout of the Day

Barbell

Squat Snatch: 6 x 3

Dumbbell Option #1

4-5 Rounds

5 Single Arm Dumbbell Overhead Squats - L

5 Single Arm Dumbbell Overhead Squats - R

10 Single Arm Dumbbell Power Snatches - L

10 Single Arm Dumbbell Power Snatches - R

*Rest 2:00-3:00*

Dumbbell Option #2

4-5 Rounds

5 Single Arm Dumbbell Squat Cleans- L

5 Single Arm Dumbbell Push Press - L

5 Single Arm Dumbbell Squat Cleans- R

5 Single Arm Dumbbell Push Press - R

*Rest 2:00-3:00*

Optional Accessory Work

No real work here, but if you can, treat your body right with some easy, steady state cardio for 10min!

Cool Down

1-2min of PVC T-Spine Stretch

1-2min Couch Stretch or Samson Stretch - Each Leg

1-2min Pigeon/Figure 4 - Each Leg

1-2min Child’s Pose