It's SNATCH SATURDAY!  For all you keeners, here's the The Power Snatch video again.  Who wants to watch Inception when you could watch some quality Rippetoe!

Weekly Warm-up Mobility: T-Spine Mobility 2mins - lacrosse ball between shoulder blade and spine, bring arm to opposite hip then overhead as close to ear as possible Overhead Band Stretch – 2mins/side

2 Rounds:

  • 1 Lap of Bear Crawl
  • 10-15 X-Band Walks (lead with heel and control movement)
  • 8-12 Front Foot Elevated Split Squat/side (2-3sec pause at bottome)
  • 10-12 Trap-3 Raise/side [4010]
  • Part 1:

    NEW Q’s: A1. Deadlift 3 x 5 ramping sets – rest 60sec A2. Dips 4 x 5-10 [3011] – rest 2mins

    VETERAN Q’s: A1. Hang Power Snatch 8 x 2 - rest 60sec *Work up to about 80-85%. Keep a weight that feels fast and maintains technique.

    Part 2: As Many Rounds as Possible in 15mins of:

    • 12 HEAVY Dumbbell Thrusters
    • 10 Burpees
    • Rest 90sec