Snatch Technique

On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch

WOD

AMRAP 9:
3 Squat Snatches 65/95 M55/85
3 Toes to Bar/V-Up
6 Squat Snatches 65/95 M55/85
6 Toes to Bar/V-Up
9 Squat Snatches 65/95 M55/85
9 Toes to Bar/V-Up
…
Add 3 Reps Per Round

GENERAL WARM-UP

30 Seconds Each

PVC Around the Worlds
PVC Pass Throughs
PVC Lat Stretch
PVC Overhead Squats
PVC Sotts Press
PVC Straight Leg Swing (Right)
PVC Straight Leg Swing (Left)
PVC Arch Hold
PVC Hollow Hold
PVC V-Ups

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

Pec Stretch on Wall: 30 Seconds Each Side

Wall Twist: 1 Minute Each Side

AFTER PARTY

3 RDNS

WORKOUT VARIATIONS

HOME GYM

AMRAP 12:
6 Alternating Single Dumbbell Power Snatches
6 Abmat Sit-ups
12 Alternating Single Dumbbell Power Snatches
12 Abmat Sit-ups
18 Alternating Single Dumbbell Power Snatches
18 Abmat Sit-ups
…
Add 6 Reps Per Round

MODIFICATIONS

SQUAT SNATCHES

• Power Snatches
• Alternating Dumbbell Squat Snatches
• Alternating Dumbbell Power Snatches

TOES TO BAR

• Feet as High as Possible
• Knees to Elbow/Chest/Waist
• Toes Raises